Bodyweight Strength · Bodyweight — Apex
Muscle-Up Negative
Transition strength, chest, triceps, lats, pulling power
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The muscle-up transition is the most technically demanding bodyweight movement. Training the negative (lowering) phase builds the strength and control through the transition point that most people lack.
How to do it
Start on top of bar. Lower through transition.
Slow descent from support to hang. The transition is the exercise. Can't control, rest.
- Get above the bar into a support position with straight arms (jump up or use a box)
- Slowly lower through the transition from support to hang
- Focus on the transition zone between support and hang. Rest when you lose control
- The transition is the exercise — slow down through it
Variants
Easier
Focus on the dip portion.
Slow lower from support to chest level only.
Harder
Full transition. Slowest possible.
8-second lower through the transition point.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
