5 Calisthenics Exercises For A Rock-Solid Turtle Back (Pull-Up Variations)

4) The Muscle-Up

The muscle-up is a highly advanced strength training exercise. It essentially involves the transition from a pull-up to a dip in just one fluent movement. The muscle-up is a unique exercise as it works the entire body. It consists of both the pull and push movements and hence targets all the big muscle groups like the chest, back, abdominals, shoulders, biceps, and triceps.

Enlisted below are the steps you can follow in order to complete a muscle-up:

Step 1: Jump up to grab the bar and ensure that you have a loose grip on it. This would mean that your fingers must be over the bar, and not around it.

Step 2: Pull yourself up and roll your chest over the bar by transitioning from the pull-up grip to the dip grip.

Step 3: Lastly, press your hands down and against the bar, and push your body upwards by completing the form of a dip.