Muscle-up progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Negative muscle-up · Intermediate · reps
   From a quick jump straight into the straight-arm support above a bar at about head-plus-forearm height, the body lowers slowly through the bottom of a dip, the transition and the top of a pull-up, then a slow pull-up neg
2. Muscle-up · Advanced · reps
   Bar muscle-up: from a dead hang on a pull-up bar, an explosive pull brings the chest up to the bar, the wrists roll over it as the torso leans forward over the bar, and a straight-bar dip presses up to support on straigh