How to Do the Perfect Muscle-Up (Complete Guide)
Master the muscle-up — the ultimate upper body compound movement combining pull-up and dip strength.
Perfect Muscle-Up Technique
The muscle-up is the king of upper body calisthenics movements, seamlessly combining pulling and pushing strength in one fluid motion. ChAIron's AI coaching breaks down this complex movement for optimal learning progression.
Step-by-Step Form Guide
- Starting Hang:Hang from bar with slightly wider than shoulder-width grip, engage shoulders
- Explosive Pull:Pull chest toward bar with powerful lat engagement and slight backward lean
- Transition Phase:As chest reaches bar level, shift weight forward and rotate wrists over bar
- Dip Finish:Complete movement with pressing motion to full arm extension above bar
Common Mistakes to Avoid
- Insufficient pulling strength before attempting transition
- Poor timing during the transition phase
- Using excessive momentum or kipping motion
- Weak dip strength leading to incomplete range
- Improper wrist rotation over the bar
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Pulling to transition timing optimization
- Wrist rotation and hand positioning tracking
- Power output throughout movement phases
- Range of motion completion assessment
- Strength balance between pull and push phases
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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