Looking to develop the strength and power needed for a solid muscle-up? This barbell push/pull workout, led by Coach Seth, targets key muscle groups to help you build the foundation for explosive pulling strength and pressing power. Whether you’re training for your first muscle-up or refining your technique, this session is designed to push your limits.
Workout Overview
This workout combines barbell and dumbbell exercises to strengthen the upper body, with a focus on pulling power, pressing endurance, and grip strength—all essential for achieving a strong muscle-up. If you don’t have access to a barbell setup, check out our Beginner Push & Pull Workout as an alternative.
Warm-Up (Prepare for Strength & Stability)
(Use 2.5lbs, 5lbs, or 10lbs weights as needed)
2×10 reps – Weighted Front Raise
2×10 reps – Weighted T-Raise
2×10 reps – Weighted Scapular Raises
2×10 reps – Bent Flys
1×10 reps – Cuban Rotations
1×10 reps – Table Rocks
(Warm up each exercise as needed before progressing to working sets.)
Super Sets (Building Strength & Control)
3 Rounds:
5 reps – Barbell Overhead Press (Add weight as needed)
10 reps R/L – Achilles Stretch
5 reps – Weighted Chin-Ups (Add weight as needed)
25 reps – Shin Strengthening Toe Raises
Bench Press & Upper Body Strength Set-Up
3 Rounds:
10 reps – Supinated Grip Bench Press w/Barbell (Add weight as needed)
10 reps – Barbell Inverted Row
Accessory Strength Work
2×10 reps – Dumbbell Bicep Curls (Supinated or alternate versions)
2×10 reps – Dumbbell Tricep Extension (Standing)
2×20 reps – Forearm Wrist Extensions
Equipment Needed
Barbell Setup with Rack (or Smith Machine as an alternative)
Dumbbells (or household alternatives like weighted backpacks)
Pull-Up Bar or Rings
Optional Equipment for Optimal Performance:
Stall Bar Personal Training Station (Use code clubcal for 10% off)
Why This Workout Works
This session strategically pairs push and pull exercises to ensure balanced strength development, while also incorporating grip and forearm work to support your muscle-up progress. The combination of weighted presses, chin-ups, and rows builds the explosive power required to pull over the bar efficiently.
Maximize Your Gains
Consistency is key! Perform this routine regularly, track your progress, and gradually increase resistance to see improvements in strength and control.
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