A muscle-up is a gymnastic movement, where you start from a hang position, pull yourself above a bar or rings and finally straighten your arms by performing a dip above the bar or rings. The movement is very demanding and to be capable of performing it, you should be able to do strict pull-ups and dips without problems. Let's hear how Carl Paoli advises to practice muscle-ups and then spend 15 minutes working on those skills.

If pull-ups or dips are causing problems for you, work on those with a rubber band, box, doing negative movements, etc.

If muscle-ups are already a routine for you, do 3-5 sets with a number of reps matching to your condition.