How to Get a Muscle-Up.
Free Workout Routine.

It’s time to stop asking “how to get a muscle-up” and start working towards building the strength and coordination needed TODAY.

Do this muscle-up workout every Monday to master your muscle-ups in just a few weeks.

Learning new calisthenics skills can be super frustrating 😡. Today’s workout will help eliminate some of the worry and doubt that comes with teaching yourself how to get your muscle-up 😌.

Welcome! My name is Summer. I am a self-taught calisthenics athlete with NO gymnastics experience. As an adult, I’ve taught myself how to do muscle-upshandstand push-ups and even human flag.

It all depends on your current strength and mobility level. I got my ring muscle-up on my first try years ago (2016). Yet, I couldn’t do dynamic muscle-ups until 2022. I had been secretly hoping I’d magically be able to muscle-up one day without ever practicing it…..It wasn’t until I dedicated every Monday to training for Muscle-ups that I finally achieved it.

I used today’s muscle-up workout and a few other tips and tricks to get my muscle-up in 3 months. 

girl does strict bar muscle-ups

How strong do you have to be to do muscle-ups?

For general muscle-ups, I’d suggest being able to do at least:

  1. 5 High Pull-Ups
    (pulling to just below your chest line)
  2. 10 Straight-Bar Dips
    (dipping to the middle of your chest)
  3. 12 Hanging Knee Raises
    (without swinging)

It’s important to mention that you should also have Excellent Body Awareness. If you fail mid-mucleup, you need to have the coordination required to safely control your dismount. I tend to land in a superman stance if I fall 😛 

I asked Daniel Vadnal from Fitness Faq’s what he believes is the prerequisite for muscle-ups. He says: “quantity is less important vs quality. 5 chest-to-bar pull-ups without kipping. This will ensure sufficient explosive power as a foundation before muscle-up practice.”

Not quite at 5 pull-ups? Try these Top 10 Pull-Up Exercises to improve your strength – even as a beginner.

pull-up and dip

How to Train for Muscle-Ups

To learn how to muscle-up, you must consistently incorporate it into your calisthenics training schedule. I prefer to do muscle-ups on Mondays as it’s an easy way to ensure I never miss a training session. It also keeps me highly accountable.

FREE Muscle-Up Workout Sheet >

Do this muscle-up warm-up routine to ensure your body is primed for the movement pattern. Warming up will prevent injury and provide the best muscle-up training session possible.

A. Arm Circles 10-20 reps in both directions
B. Hanging Twists 10 reps
C. Scap Pulls 10-15 reps, 2 sets
D. Single Arm Scap Pulls 6-8 reps
E. Front Lever Raises 6-8 reps
F. Straight Bar Scap Shrugs 10 reps
G. Knee Drive Straight Bar Dips 10 reps

muscle up warm up drills

Muscle-Up
Workout

1. Muscle-Ups
25 reps in as few sets as possible.

Beginners use this time to actually attempt muscles-up. Perform singles for  10-15 reps. Take lots of rest in between (minimum 2 mins). I did this for 3 months until I finally learned how to do muscle-ups. 

dynamic muscle up progression

2. Weighted Pull-Ups
5 reps, 5 sets, 2 min rest

weighted pull-ups

3. Clapping Pull-Ups
5 reps, 5 sets, 2 min rest

clapping pull-ups

4. Straight Bar Dips
10 reps, 3 sets, 2 min rest

straight bar dips

5. Toes to Bar
10 reps, 3 sets, 2 min rest
Beginners: Perform holds (instead of leg raises).

hanging core for muscle ups

6. Stretch
for a minimum of 10 mins

Gymnastics Shoulder Stretch

Get Your Muscle-Up

I challenge you to do this muscle-up workout every Monday for 6 weeks to get your muscle-up as fast as possible. For more on:

Visit my Muscle-Up transformation > 

Gymnastics Shoulder Stretch

Ready for Another Calisthenics Challenge?

summerfunfitness human flag on bars