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 gripping a pull-up bar with a false grip, hands slightly wider than shoulder-width apart, and your body hanging straight down.
- 2
Initiate an explosive pull, driving your elbows down and back, aiming to get your chest as high above the bar as possible.
- 3
As your chest clears the bar, quickly lean forward and rotate your wrists, pushing your body over the bar into a dip position.
- 4
Press upwards until your arms are fully extended, with your body supported above the bar.
- 5
Slowly lower yourself back down by reversing the movement, controlling your descent through the dip and the transition, until you are hanging straight again.
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.
