The results are in, many of you listed executing a muscle up as your calisthenics goal. So, what is a muscle up? The muscle up is an upper body compound exercise that combines both pulling and pushing. It begins with extending the arms above the head, hanging from a pull up bar (in this instance), then pulling your body high enough to transition from a pulling motion to a pushing motion to then finishing off the pushing motion by locking out on the top bar before descending all the way down.

Since the muscle up makes use of almost all the major and minor muscles of your upper body, learning these three exercises will also help build muscle. So, let’s get started and follow along with Chris as he works through the set with some valuable tips along the way!

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