I want to do muscle up. I can do 14 pull ups and I can get my elbow above the bar in to the muscle up position but when it comes to pushing down and completing the muscle up I don't have the required strength.

So I want to know what type of push up exercises I can do so I can push down something(complete the muscle up) more easily?


You need to do dips. Start with dips on parallel bars and progress to ring dips.

Push-ups aren't specific practice for the pushing motion of the muscle-up.

  • The problem is there isn't a place at my house to dips the correct way (everything is either uncomfortable or loose or something). So that is why I am looking for a push up type to strengthen those muscles. A friend told me to put my hands above my head in diamond shape and do push ups like that to increase muscle up strength but I am not sure about that.
    – demiculus
    Sep 8 '15 at 14:47
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    @demirb This is a good chance to develop your workout-equipment-discovery skills. Is there a park nearby? A gym? Could you scrounge up a sturdy table and keep it in the basement? Do you have any metal folding chairs? Sep 8 '15 at 14:56
  • @demirb Also, is your friend talking about superman pushups or handstand pushups? The latter I could see as helping a bit. Sep 8 '15 at 14:57
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    If you can get your body above the bar where you do pull ups (without doing a muscle up), you can do dips there. Start at the top position and work on increasing your range of motion over time. Sep 8 '15 at 17:27
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    @DaveLiepmann workout-equipment-discovery skills was the solution. I found an old desk and moved it close to mine, so now I can do dips between them :) My friend was talking about superman pushups. But now I have equipment to do dips :) Thanks guys
    – demiculus
    Sep 8 '15 at 20:28

The muscle up could be viewed as a 3 steps exercise:

  1. Pull up
  2. Transition (the hardest part)
  3. Push down or sometimes called dip

It seems you have a problem with the last step. The exercise I recommend the most is straight bar dips. In the beginning you might not be able to go that deep but don't fret about it. After a while you will be able to.

In general, it would also help doing the muscle up in reverse but slowly.

To answer the question at hand: I don't think that push-ups would effectively help you. The closest I could think of are tiger bend push-ups in combination with close or diamond push-ups.

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