The 10 Best Muscle Up Exercises | + Workout Routine

the muscle up is one of the iconic

bodyweight exercises that everyone wants

to learn it looks impressive and

therefore hard to perform but it is

actually one of the easier calisthenics

exercises to unlock today i'm going to

share the top 10 muscle up exercises

together with a full week routine that

will multiply your progress at least

three times let's skip the talking and

get straight into the exercises please

note that one exercise is not

necessarily better than the other but

they are all necessary to implement into

your workout routine which i'll show you

at the end of this video for each

exercise i will give you an easier

variation so you can jump into this

routine at any level and unlock the

muscle up from any starting point let's

dive into the exercises and make sure to

watch the video till the end for our

weekly giveaway

the first exercise that you should be

doing is the russian dip this exercise

will help you to build explosive push

strength it replicates the exact

movement that you make when you get over

a bar in a muscle up and end up in a

deep dip position you can make the

russian dip easier by doing deep dips

the pull up i would say that a muscle up

is 80

pull strength practicing the body weight

pull up multiple times per week will be

your best investment to unlock the

muscle up you can make them easier by

using a resistance band

the negative muscle up this is an

eccentric variation of the muscle up and

will help you to build specific strength

and improve mind muscle connection of

the muscle up motion

you can get on top of the bar from a box

or with a pullover if

possible

you can make this exercise easier with a

resistance band

the tricep extension during the

transition from pool to dip in the

muscle of motion the triceps are the

most involved muscle group that's why

the strength of your tricep is an

important factor whether you make it on

top of the bar or not the tricep

extension is the best exercise to kneel

the transition of the muscle up the

higher the bar is the easier this

exercise gets

the muscle up of course you need to

practice the muscle up itself you

probably cannot do the muscle up when

you start out with this routine that's

why you should start with resistance

band use a thickness that enables you to

perform the given amount of repetitions

tucked pulls strength is not everything

the muscle up requires proper technique

practice as well

tucked pulls are the exact motion that

you have to master to gain momentum to

get on top of the bar this exercise

might be hard to understand at first so

that's why you should start with regular

bar swings where you basically move from

a superman position to a hollow body

position

high pull ups the muscle up does not

only require raw pull strength but also

explosive pull strength that is why you

should practice just to bar pull ups

these can be hard to perform at first so

to make it easier you can use a

resistance band to achieve the given

amount of repetitions

elevated rows

you cannot do a muscle up by pulling

vertical only instead you will need to

pull diagonally to be able to pass the

bar that's why you should also gain

horizontal pulling strength the number

one exercise is the elevated roll for an

easier variation you can do the regular

australian pull up

jumping muscle ups this is in my opinion

the single best exercise because with

this exercise you will be able to

replicate the muscle up without having

to deal with technique

you can simply use the strength of your

legs as an assistance the higher the bar

the more closer it gets to an actual

muscle up you can use a low bar to start

at a beginner level

and the last exercise is the straight

bar dip

once you get over the bar the exact

movement that you have to make is a

straight bar dip therefore it is

essential that you master this exercise

the stronger you are with the straight

bar dip the smoother your muscle up will

look to make the straight bar dip easier

you can use resistance bands alright so

these were the 10 best muscle up

exercises that you should do to unlock

this move three times faster as promised

i will show you the routine you can

follow every week until you unlock your

first muscle up it consists out of two

complete muscle up workouts per week and

for each exercise you can choose your

own level if this video helped you don't

forget to leave a like and subscribe for

more calisthenics workouts and tutorials

alright so let's get into this week's

giveaway we know that grip strength is a

common issue when starting out with

calisthenics so therefore we will give

away a premium liquid chalk bottle that

will ensure you to stick to the bar

during your muscle up practice so how to

win like this video subscribe to our

youtube channel and comment within 24

hours the winner will be announced in

the next video last week we gave away

one pair of our optimal grip parallettes

and the winner will appear right here in

the screen congrats

alright guys thanks for watching and if

you're new to calisthenics or if you

want to get some structure into your

workout routines make sure to download

our free workout ebooks check out the

first link in the description so that's

it for today and i'll see you next week

peace out guys

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