Straight Bar Dips

Jumping Bar Muscle-Ups are a dynamic preparatory exercise for learning the classic Muscle Ups. The jumping component in this variation helps initiate the movement with power and makes the transition from the pulling to the pushing phase easier. This exercise is especially useful for beginners working on their transition to the full muscle-up technique.

Negative Bar Muscle Ups are an excellent preparatory exercise for the Bar Muscle Up. You jump from a standing position to get into the top position on the bar, then lower yourself slowly and with control. This exercise is often combined with explosive pull-ups. Together, these exercises form the most important foundation for effectively learning the Bar Muscle Up.

The bar muscle-up, or muscle-up on the bar, is an advanced exercise where you first pull yourself up to a bar with a pull-up and then push yourself over the bar into a dip. This exercise trains the entire upper body, particularly the back, shoulders, chest, and arms, while enhancing both strength and coordination. It requires explosive pulling power and precise technique to perform the movement smoothly. The bar muscle-up is especially popular in CrossFit and calisthenics for demonstrating body control and strength.