The first step of the Muscle-up progression exercises is that you have to start with the basics, this is also the most important step. Without having a solid amount of bodyweight strength you will never be able to do a Muscle-up. The first basic exercise is Pull-ups. A muscle-up is an actual pull-up movement. When practicing the Pull-ups you need to have the correct form. Make sure that your chin comes above the bar while pulling up and make sure to keep straight knees. 

Exercise 2 – Straight Bar Dip

The next exercise is the Straight Bar Dip, which is really good for building explosiveness of the muscle-up. Get on top of the bar and perform the exercise as deep as possible, try to hit the bar with your chest. This is important because you have the same range of motion with the Muscle-up. 

The third exercise is also for building explosive strength. The muscle-up is really an explosive exercise. Once your able to do 8 to 10 straight form Pull-ups, you can move on to the explosive Pull-ups. The main goal for the exercise is to hit the bar with your chest. This is a pure strength exercise. When you’re training strength you don’t want to do too many repetitions. Never do more than 4 explosive Pull-ups, but try to do higher Pull-ups instead.

During this exercise, you will improve the swing. You have to pull down like your closing the hood of your engine from your car. When your jumping into the bar you want to reach as far as possible width straight arms. From there, you have to pull yourself up as explosive as possible.  Once you are comfortable with this movement, you can move on to the next part of the Muscle-up progression exercises.

Exercise 5 – Assisted Muscle-up

The next step is to learn the assisted Muscle-up. The assisted Muscle-up has to be practiced with the assistance of your partner or with the use of Resistance Bands. When you do a Muscle-up with a resistance band for the first time you want to make use of the momentum. You don’t pull up like a regular pull-up but until your waistline. In combination with the momentum, you will be able to get over the bar. Once you can get 3 to 6 times over the bar, you can try to use lighter resistance bands. Try to do at least 3 reps with the lighter band. If you achieve 3 reps, you can move on to the Muscle-up without bands. 

Exercise 6 – Full Muscle-up

The last exercise of this Muscle-up Progression Exercises is the Full Muscle-up. Once you are able to do 3 Muscle-ups with the lighter resistance bands or with your partner, you can try to do 3 Muscle-ups. You can still use a bit of momentum by straightening your arms completely and use a little bit of kipping your knees to get above the bar.