Muscle-up (progression)
Muscle Groups: Lats, Traps
Muscle-up (progression) focuses on Lats, Traps, with Biceps, Forearm, Triceps, Chest working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Muscle-up (progression) with proper form and technique.
- 1
Start by hanging from a pull-up bar with an overhand grip, arms fully extended and shoulders engaged.
- 2
Pull yourself up explosively while leaning your chest toward the bar, aiming to bring your waist to the bar level.
- 3
Transition your body by rotating your wrists and pushing down with your palms, moving above the bar in a dip position.
- 4
Lower yourself back down by reversing the movement, returning to the hang position with control.
Tips for Success
These tips will help you perform Muscle-up (progression) safely and effectively while maintaining proper form.
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Keep your core tight to maintain body stability and avoid swinging during the movement.
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Avoid using momentum; aim to use controlled strength for each part of the exercise.
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Ensure your grip is secure and your elbows point down to protect your shoulders during the transition.
Secondary Muscles
While Muscle-up (progression) primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Triceps, Chest . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Muscle-up (progression), you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Muscle-up (progression), making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
