Learn Muscle Ups: Difference between revisions
Created page with "=Muscle-Up Focus Workout Plan (3x/Woche)= ==Day A – Pull Strength & Explosiveness== '''Explosive Pull-Ups''' – 4×4–6 '''Chest-to-Bar Pull-Ups''' – 3×5–8 '''Negative Muscle-Ups (slow)''' – 3×3 '''Straight Bar Dips''' – 3×6–10 '''Hollow Body Hold''' – 3×30 sec ==Day B – Technique & Transition Drills== '''Band Assisted Muscle-Ups''' – 4×3–5 '''Bar Transitions with Resistance Band''' – 3×5 '''Jumping Muscle-Ups''' – 3×5 '''Eccen..." |
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Revision as of 06:44, 14 July 2025
Muscle-Up Focus Workout Plan (3x/Woche)
Day A – Pull Strength & Explosiveness
Explosive Pull-Ups – 4×4–6
Chest-to-Bar Pull-Ups – 3×5–8
Negative Muscle-Ups (slow) – 3×3
Straight Bar Dips – 3×6–10
Hollow Body Hold – 3×30 sec
Day B – Technique & Transition Drills
Band Assisted Muscle-Ups – 4×3–5
Bar Transitions with Resistance Band – 3×5
Jumping Muscle-Ups – 3×5
Eccentric Dips (slow down) – 3×5
Scapula Pulls – 3×8–10
Day C – Full Body Power & Support
Pull-Up to Chest Hold (Isometric) – 3×10–15 sec
Explosive Push-Ups – 3×10
Front Support Hold on Bar – 3×20 sec
Leg Raises on Bar – 3×10–15
Plank to Push-Up – 3×10
Zusätzliche Tipps
Warm-Up: 5–10 Min (Joint Mobility + Light Cardio)
Rest: 60–90 Sek zwischen den Sätzen
Fokus: Saubere Ausführung, keine unnötige Schwungnutzung
Ziel: Technik + Kraftbasis für explosive Übergangsbewegung schaffen