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Muscle up exercise benefits
Posted by: Sean
If you have never heard of the muscle-up then you should know that it is considered the most advanced bodyweight training movement, but it's also the most rewarding. It's more difficult than it looks but it,s basically the transitioning of your body going from a pull-up to a dip, all in a single fluid movement.
STEP ONE: Hanging from a pull-up or chin-up bar using a false grip (both thumbs top of the bar and not around the bar)
STEP TWO: Pull yourself up (with chin touching the bar)
STEP THREE: Roll your chest directly over the bar transitioning from a pull-up using your lats, to a dip using your triceps
STEP FOUR: Pressing both hands down against the bar, you push your body upwards into a dip
Obviously this movement needs a bit of practice but it,ll help if you think of the body-parts that it,s working. The triceps are used extensively in pushing your bodyweight as you push down on the bar pushing your upper body upwards. The movement starts with a dead hang using any straight pull-up bar.
Holding a good overhand position and keeping your elbows pulled in tight, you then pull the bar all the way down to your belly button. But in order to do this you need to explode your hips upwards simultaneously. When you get your hips as well as your legs parallel with the floor, your hands will be in line with your belly button.
You then explosively throw both your chest and your head over the bar. The last part of this four-part movement is when you press upward flexing your triceps to a full lock-out. The muscle-up is not an easy movement to master, it requires timing, technique and some serious strength.
If you have ever done any bodyweight training, then you,ll know how propelling yourself upwards requires an inner core strength which is why this movement is so demanding. The muscle up is called that because it requires strength, if you don,t have the strength you need to muscle up before you try it.
The benefits of doing a muscle up movement on a regular basis is going to be the similar to the benefit that you get from doing the plank, it,ll strengthen your core. The reason why it,s more demanding than a movement like the plank is because you,re doing a full chin-up but you,re going a bit farther, it takes practice.
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