Muscle-Ups is an advanced workout that is related to strength training. Also known as strict muscle-ups or bar muscle-ups is a calisthenics-based workout which means you use your bodyweight to make muscles activate throughout your body. Muscle-ups are becoming a trend in the fitness industry these days. The exercise is a combo of dips ad pull-ups. It affects your muscles arms, pecs, abs, and all upper body muscles.
Muscle-ups require three major things: speed, coordination, and stamina. Doing this workout for the first will be a bounty challenge. People will commit similar mistakes whenever they perform them. However, it’s quite easy but requires accurate techniques. You will just need a good amount of strength and the right calisthenics technique to do it. According to physical therapist Brent, muscle-ups need eruptive power and kinesthetic awareness. If you lack any deficiency in these techniques then it will be difficult to focus on this workout. Our blog will surely guide you on how to perform muscle-ups and if you are a beginner then check out this article for tips and tricks.
How to Perform Muscle-Ups
- Hold the pull-up bar with a full grip with the thumb being above the bar. Your arms on the bar should be shoulder-width apart. If you cannot reach up to the bar place a box and then try to grab the bar.
- Hang on the bar. Your entire body should be straight except your elbows could be slightly bent.
- By squeezing and putting pressure on quads and glutes, focus on the core
- Pull the bar by rotating your shoulders. A tucked chin should remain intact throughout the movement.
- When you use your lats and arms to pull the bar the process should be strong and at a faster rate.
- When you move towards the bar you can slightly lean back.
- Once your chest goes above the bar try to push your body in forwarding motion.
- Do a dip and once you finish it, straighten your elbows.
- Slowly start coming down the bar, throughout the ending move, your shoulders position should be a little ahead of the bar.
- Come back to your initial position.
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- Hollow body position pull-ups: This form involves being in a dead hanged form on the bar while the pelvis should be slightly in a tilted position.
- Band Muscle-ups: The band is wrapped on your leg and is tied to the bar. You have to do dips by using the band.
- Negative Muscle-ups: This form is the reverse of the regular one. You have to go from the top to bottom position in a slow manner and only specific muscles are targeted during this move.
- Gymnastic ring: In this progression, instead of a bar you can use the ring and do the pullups.
Biceps and triceps, lats, pectorals, deltoids, and trapezius are the muscles targeted while performing muscle-ups workouts. Apart from focusing on just the upper and lower parts of the body, it is very essential to target core strength. Because a strong core is a key to staying fit and building up your muscles. If your core is weak it will be challenging to make your body in transition for a good shape.
See also: Sumo Deadlift Form: Follow the Right 4 Steps to do It
Benefits of Muscle-Ups
Improved Grip Strength
If you want to improve your rep range and focus on lifting heavy weights then the first initial step is to build your grip strength. A vigorous grip is crucial for workouts like muscle-ups and rope climbing. If you regularly do muscle-ups then your will gain tremendous improvement in your grip strength.
Improved Grip Strength
If you are on the verge and mission to burn calories and fat then muscle-ups are a must and should be incorporated into your fitness regime. Your abs will start emerging and belly fat will start decreasing. Overall it’s a very good workout to achieve your major fitness goals.
Strong Back Muscles
Muscle-ups not only benefit your upper body and lower body muscles but also indirectly target your back muscles too. You can expect V-shape on your back if you regularly do dips along with pull-ups.
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