Like a standard pull-up, but pull higher until your upper chest touches the bar. This requires more explosive strength and a stronger scapular retraction. It's a great progression toward muscle-ups. If you can't reach chest-to-bar, work on explosive pulls and high pulls. Master this before attempting muscle-up transitions.
Bodyweight Exercise Collection
False Grip Pull-Up
The false grip pull-up is a crucial progression for muscle-ups, building the specific strength needed for the transition.
Negative Muscle-Up
The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.
Muscle-Up
The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.
Archer Pull-Up
The archer pull-up is a unilateral pulling progression where one arm takes most of the load while the other provides balance.