Muscle Ups - How to practice/perfect?

[shannn]

Hey everyone,

So I am struggling to do muscle ups. I can only do 1 currently, and it is a big struggle that takes many attempts at doing so.

What exercises can I do to enhance my abilities to muscle-up?

I weigh about 140lbs (around 5 foot 6), and I can do a full set of 8 pull ups with 25 pounds on me, and I drop the weights 10 lbs at a time each set (25 to 15 to 5 to none) and complete 8 pull ups each time. I try to do my pull ups fast on the way up and slow on the way down.

I am starting to get into rock climbing as well, so I try to do some of my pull ups with my fingertips as well if that makes any difference. I feel as though being able to do muscle ups would really help my climbing abilities.

My biggest issue is probably with the transition from going up on the pull up to pulling myself above the bar.

[Therion]

I'm working on these as well. Very hard if you weigh more than a thimble.

If you can only do one at a time, then just practice them one at a time. Get the mechanics down, then start trying to do 2 at a time. There's really no analogue exercise. Sternum pullups could help with the rotationary aspect. These involve doing a pullup while at the same time elevating the body into horizontal. Start with the knees bent back towards your hams to decrease the load. I find these have really helped build up the rotator cuff and serratus, both of which you need to do muscleups.

You can also do sets of explosive pullups with extra weight to build starting strength.

[SkeptiKal12]

Weighted pull ups and dips will help you big time. You'll need momentum to get you over and into what is really a dip towards the second half of the movement.

[revvy]

Weighted pull ups and dips will help you big time. You'll need momentum to get you over and into what is really a dip towards the second half of the movement.

Damn, if you're able to do even ONE muscle up.. that's one more than 98% of the people on RFD lol..

Anyway, I'm not even close to that.. I guess keep on doing strength and conditioning exercises and keep on practicing and being persistent at it. It took me like 4 months of practice to perfect my form for the butterfly pullup.

I'd agree with skeptikal in that having having weighted ring dips would definitely help in your upping your numbers for the muscle up. Keep us posted on your progress!

[papermate]

Check out youtube for tips. You can either incorporate a kip or do it with strict form.

[johncarter02457]

The best way to get muscle is to work hard in gym under the guides of your trainer, if you can not afford gym or trainer then you can ask somebody who is doing workout gym or you can watch videos of body building from the internet. one thing i also want to tell you that you also can use supplement is well that is good to gain muscle quickly.

[jack3d]

Check youtube, but start at a manageable pace, don't try to kill yourself at first!

Getting the right form and technique down will help you lift bigger weights that you could
not if you are just gonna "muscle it".

[Michaelson]

Slowly slowly you get habit of it and you would be able to do it easily..
For making muscles you can also join gym..