All posts tagged how to muscle up

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Muscle Up Motivation - Don't Give Up

Wanna Muscle Up? – Do These 3 Exercises

Yo Yo!

Hope you are having a killer ⚔️ weekend & having fun with holiday festivities.

Since it’s almost Christmas I wanna give you the gift of strength & help you achieve calisthenics skills.

I’ve gotten a few questions about the muscle up so today I wanna share 3 key exercises that will help you achieve a muscle up.

These exercises are:

  • Weighted & Explosive Pull Ups
  • Bar Pull Overs
  • Straight Bar Dips

I made a video to motivate you if you are struggling with the muscle up. I’ve failed many times but if you persist you will get it too!

See the video here:

Why are these exercises so effective:

#1 – Weighted & Explosive Pull Ups:

The muscle up is an explosive move & you wanna train your nervous system to be explosive on command. By adding weight you train your nervous system to generate more force when doing pull ups.

The explosive pull ups will also train your nervous system to generate more force and teach yourself how to catch the bar once you let go of it.

Next time you are at the gym do:

  • 3 sets of weighted pull ups for 3 reps. (focus on on exploding really hard)
    3 sets of 3-6 explosive pull ups (like I showed them on the video here)

Since you are training your nervous system you wanna keep the reps low and the weight/intensity high.

#2 – Bar Pull Over:

This move will help you get used to being on top of the bar and also teach you the proper mechanics you should have at the top of the muscle up. You can see my bar pull over tutorial here but I will talk more on how to do this exercise tomorrow 🙂

Next time you are at the gym do:

  • 5-10 sets of 1 pull overs (Focus on going slow on the negative part of this exercise)
  • Once of top of the bar do 3-5 straight bar dips

#3 – Straight Bar Dips:

Straight bar dips are hard! The first time you do them you might barely be able to dip down a bit but over time you will expand your range of motion and be able to to go lower.

You can do these either at the top of bar after doing a pull over or find low parallel bars & practice there.

Next time you are at the gym do:

  • 3 Sets of 5-8 Straight Bar Dips (Focus on quality not quantity; if all you can is 2 reps with good form then do sets of 2 reps)

Practice those exercises next time you workout & you will be a lot closer to getting a muscle up.

If you have any more questions feel free to reply to this email!

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



2 Simple Tips to Do a Muscle Up!

Yo what is up guys, hope your having a kick ass day

I found a cool video for you guys today about muscle ups, you can see it here:

==> Click Here to Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups <==

  • I personally have been practicing the straight bar dips (like mentioned on the video), they felt weird at first, but have been helping me to transition more smoothly when I press up
  • Also doing explosive pull ups to my sternum has helped me to build up my explosive power & they made me get my first muscle up faster

Although I can already do a muscle up, my form is not flawless, and I still need lots of improvement…so learning the exercises on the video sooner would have made a huge difference & I could have avoided some strained wrists since I didn’t know what I was doing (but hey, you live & you learn)

If you need help with improving or getting your first muscle up, then I definitely recommend you practice those 2 exercises first as they will make a huge difference & keep you from avoiding injury (since you will be building up the strength foundation)

The muscle up is a simple exercise, but if you don’t know proper form, then it can put a lot of strain on your wrists & elbows…so If you wanna learn how to do your first muscle up & improve your form, then I recommend you check out Warrior Upper Body

Everything inside is step by step & the course will teach you how to safely progress into exercises like handstands, muscle ups, overhead presses, 1 arm push ups & other crazy upper body exercises!

How to Muscle Up Step by StepClick Here to Lean how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pullups

Attack life & Get Stronger

Luis Carrillo

P.S. If you got any questions or comments, drop them below, I’d love to answer them!