The Muscle Up is one of the best, if not the best body-weight exercise you could ever do to gain a solid upper body strength. It is the combination of a Pull-up and a Dip in one single rep. Making it one the most complete movement patterns out there.

Even though you need some pulling and pushing strength to perform this move, you definitely need much less than you think. As you will see in the following video, the Muscle up is more about right timing and proper technique than it is about strength.

Let Chris Heria guide you through 3 simple steps to get your first ever Muscle up or to better the one you already have.


  1. Magic Button: Grab the bar and use your core to step about 1 and a half foot in front the bar. Start with one foot and then match it with the other foot as soon as you step forward. As you get used to the movement you can step with both feet at the same time. Remember is not about swinging but about stepping down with enough force that your body pulls you back afterwards.
  2. L-Sit Pull Down: As soon as you feel your body wanting to go back you will perform to movements explosively at the same time: L-sit and Lat Pull down. Bring your legs up to a 90 degree angle as fast as you can while pulling the bar down (Not a pull up). The two movements must be done at the same exact time and with enough force to get your body as high as possible.
  3. Lay Over The Bar: Last step comes right after you have achieved your highest point. You will then pull up to the bar and lean forward  (Making a ‘C’ shape with your body) so the bar rest under your chest, belly or hips. Finish the movement by performing a single bar dip and getting to the very top of the bar.

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