Jumping Muscle-Up
The Jumping Muscle-Up is a compound exercise that mainly works the back, chest and triceps, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Jumping Muscle-Up Muscles Worked
Primary
Lats (latissimus dorsi); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Jumping Muscle-Up
Setup
Place a plyometric box directly beneath a pull-up bar. The height of the box should allow you to reach the bar comfortably with your hands without needing to hang fully.
Movement
Starting Position: Stand on the box and grip the pull-up bar with an overhand grip slightly wider than shoulder-width.
The Pull: Initiate an explosive pull-up motion, using your legs to jump off the box to generate momentum.
The Transition: As you pull the bar towards your upper chest, aggressively drive your elbows forward and over the bar to transition your body from a pulling position to a dipping position.
The Dip: Once your chest is above the bar, complete the movement by performing a standard bar dip, extending your arms to lock out, and pressing your body up until your torso is upright.
Return: Controlledly descend back to the starting position on the box, ensuring you maintain a stable grip throughout.
Jumping Muscle-Up FAQs
What muscles does the Jumping Muscle-Up work?
The Jumping Muscle-Up mainly works the back, chest and triceps, with help from the shoulders. The main muscles are the latissimus dorsi, pectoralis major and triceps brachii.
What equipment do you need for the Jumping Muscle-Up?
Pull up bar.
Is the Jumping Muscle-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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