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Skill progressions

Muscle-up progression workout

For people with about 10 strict pull-ups and 10 dips. Do it twice a week at the start of a session: the skill first while you're fresh, then the strength. Keep sets short and stop when the pull slows. No trial has tested a muscle-up programme; this follows coaching practice.

30 minAdvanced7 movesPull-up bar · A stepBack · Shoulders · Abs · Triceps · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular pull-up2 × 8
    Intermediate · Back, Shoulders, Forearms · 3D demoShoulder blades down, elbows straightEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  3. Hollow body hold2 × 20 to 30 s
    Intermediate · Abs, Hip flexors · 3D demoThe body shape for a controlled swingEasier: Dead bugHarder: Dragon flag

Skill (while you're fresh)

Rest 2 min

  1. Muscle-up3 to 5 attempts, or sets of 1 to 2
    Expert · Back, Triceps, Biceps · 3D demoNot there yet: transition drills on a low bar with your feet on the floor, or jumping muscle-ups. Feet together, and both elbows over at onceEasier: Pull-up

Strength

Rest 2 to 3 min

  1. Pull-up4 × 3 to 5
    Advanced · Back, Biceps, Forearms · 3D demoPull your chest towards the barEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Parallel bar dip3 × 5 to 8
    Advanced · Triceps, Chest, Shoulders · 3D demoSlow, and a little deeper than usual if it's pain-freeEasier: Bench dipHarder: Ring dip
  3. Negative pull-up2 × 2 slow lowers
    Intermediate · Back, Biceps, Forearms · 3D demoLower from chest height over about 5 secondsEasier: Assisted pull-up (machine)Harder: Pull-up

Tips

  • Practise fresh, twice a week, and stop the session when reps slow or the turnover gets ragged.
  • A chicken wing, one elbow over the bar before the other, means you need more height: go back to high pulls and drills.
  • Learn the bar version before rings; rings add the false grip and a deeper dip.
  • The turnover loads the shoulders and elbows in awkward positions. Stop for sharp pain, a pop, swelling or pins and needles, and see our shoulder pain guide.
  • With low bone density or osteoporosis, ask your doctor before explosive arm work.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the muscle-up progression workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 7 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.