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More than any other exercise, there is one that is guaranteed to impress: it's the muscle-up. This complex yet very complete bodybuilding exercise requires strength, speed and coordination. It exercises the whole upper body: the back, the shoulders, the pecs, the arms (biceps and triceps), the forearms and even the abs
The challenge of the month: accomplish the muscle-up, a bodybuilding exercise that requires strength, concentration and above all... a few workout sessions.
Enjoy your workout!
It's a combination of pull-ups and dips: instead of stopping at the top of the movement, you immediately follow it up with a dip.
The exercise breaks down into the following 3 movements:
Before trying out the muscle-up, some preparation is essential.
To have the strength required to perform the movement, you must be able to perform about fifteen pull-ups and twenty dips under your own body weight. Take this as a benchmark, even though it does not mean that you will necessarily be able to perform a muscle-up at this point.
Even if you are strong enough, you need to have mastered the movement and be able to perform it fast enough in order to accomplish the muscle-up.
Before Starting any bodybuilding exercise requires a warm-up beforehand... and this is particular true for the muscle-up since it uses almost the entire body. The risk of injury on this movement is quite high, especially during the transition phase (shoulder and supraspinatus muscle) and during the descent (elbow and shoulder joints).
Before starting, step 30 to 50 cm away from the bar. This will give you a pendulum effect from front to back when you grab the bar that will help you lift the body upwards.
The grip on the bar is different from conventional pull-ups: for this exercise, your palms must be facing the ground (pronation) with the thumbs above the bar, to facilitate the transition between pull-ups and dips.
The muscle-up must be done at a fast, explosive pace so that you can change your grip during the transition.
During the movement, use your chest, abs and shoulders as much as you can to maintain your body position behind the bar and not below it.
To facilitate the pulling phase, you can raise your knees.
If you repeat the movement several times, thrust your legs forwards on the descent to get more momentum and maintain the pendulum effect
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