Bodybuilder Tristyn Lee VS Calisthenics (EXPLOSIVE Muscle-Up)

When it comes to fitness, there are endless ways to challenge yourself and push your limits. One popular comparison that often comes up is between bodybuilders and calisthenics enthusiasts. With tips and guidance from Chris, watch Tristyn Lee cycle through this 8-level progression that builds the explosive strength, coordination, and bar control needed to master the explosive muscle-up; and take it even further with side-to-side transitions. Let’s take a closer look at the steps to an explosive muscle up.

LEVEL 1: STRAIGHT BAR DIPS

Foundation for triceps, shoulders, and chest.

Focus on full range of motion and clean lockouts.

LEVEL 2: SUPERMAN DIPS

Lean forward with legs extended behind you.

Builds anterior chain engagement and shoulder stability.

LEVEL 3: SUPERMAN DIP TUCK

Same lean, but tuck your knees to engage the core.

Preps your body for dynamic transitions.

LEVEL 4: EXPLOSIVE STRAIGHT BAR DIP KNEE TUCK

Add a knee tuck at the top of an explosive dip.

Trains upward momentum and hip drive.

LEVEL 5: SUPERMAN DIPS ON HIGH BAR

Take it to a pull-up bar height.

Forces greater control and balance in the lean.

LEVEL 6: SUPERMAN DIP TUCK ON HIGH BAR

Combine the lean and tuck at height.

Simulates the explosive transition phase of the muscle-up.

LEVEL 7: EXPLOSIVE STRAIGHT BAR DIP KNEE TUCK ON HIGH BAR

Now add explosive intent—pop off the bar slightly.

This is your launchpad for the full muscle-up.

LEVEL 8: EXPLOSIVE MUSCLE-UP (CHRIS HERIA STYLE)

Pull explosively, drive hips, and transition over the bar.

Keep elbows tight and dip out cleanly.

BONUS: EXPLOSIVE MUSCLE-UP SIDE TO SIDE

After locking out, shift your weight laterally and drop into the next rep on the opposite side.

Demands elite bar control, shoulder mobility, and explosive symmetry.

So, how did Tristyn do? Whether you are a fan of bodybuilding or calisthenics, there is no denying the dedication and hard work that goes into mastering these challenging movements. Each discipline brings its own unique benefits and challenges, ultimately leading to a stronger, more resilient body.

If you are super charged to attempt this and haven’t already done so; download the Heria Pro App in the App Store or Google Play Store to follow along!

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