Bodyweight Strength · Bodyweight — Apex
Muscle-Up Negative
Transition strength, chest, triceps, lats, pulling power
Minimum Effective Dose
20s
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.
- Start in a support position on top of a bar
- Slowly lower yourself through the transition point
- Control the entire descent from support to hang
- 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.