The 3 exercises: 1.Negative muscle up: 1:45 In-depth explanation on how to do it: 2:55 2.Jumping muscle up: 4:05 In-depth explanation on how to do it: 5:05 3.Bent arm lat pull downs: 6:44 In-depth explanation on how to do it: 7:40 Hope this helps 😄

Let's goooo baby, heria's back again❤

Chris!!! I did my first kipping muscle up 3 weeks ago! And now i can do 5. Thanks for the video, it will help me progress further❤💪

Chris, I got into calisthenics because of you: I’ve been training using your progression methods. I did my first muscle up yesterday! Thank you Chris 😊

Chris Heria displaying Calisthenics Awesomeness with amazing physicality, ability, and gymnastics type of agility! Salute! Keep winning!

Great video. I got my first muscle up at age 62.5 six months ago. Waiting for the snow to melt up here in Wisconsin so I gain get back to a park with a proper bar to continue to improve. Thanks Chris.

Muscle up omg. Thank you for uploading Chris!

I discovered your channel 4 years ago and it got me into calisthenics. I’m a junior in Highschool now and muscle ups has never been easier. It really set a foundation when I start pole vault too. Thank you for making these videos man!

Glad to see you back every week, Chris! Didn’t know how much we needed your training!!🎉

Your techniques are really helping the progressions man 👍

Way to start my day with watching your work outs!Working from home due to crazy weather, let's go!!

Fire, mad respect from spain, what about a video about your week split? Big inspiration man.

It's about damn time! It's been a minute since we got a muscle up tutorial ❤️

You are consistently the very best instructor on KZfaq for Calesthenics, thanks for all your help.

What a great exercises! I just got a pull up bar for my home and will try to increase pull ups! Thanks to you bro I really started working on my body and even trying to film my workouts to motivate people like you motivated me!

Just did my first muscle up today. I am into calis about 2 months now I'd say. Have to admit that it hurt like hell in the neck/ upper shoulder area. Had to sit down and not move my arms for like 5 mins since I thought they were about to fall off. Maybe I wasn't properly warm lol. I can do about 10 pullups and 20 pushups in fresh state. I belive the handstand pushups did the job since they really focus on this upper shoulder/ neck area, so you gotta train that if you're missing the last part of muscle ups. I can maybe do 5 handstand pushups in fresh state.. Cheers

Best breakdown tutorial on an awesome muscle up unlock I have ever see.! I now know I will master the muscle up. Thankyou.

I really needed this video! Thanks!

This is something I wanted. Thanks

eyyyooo! I love this! I'm learning muscle ups right now! PERFECT TIMING CHRIS!

Thanks man, I will definitely try these progressions

Wow, dude, Chris! Coming back strong! Churn those videos out!🎉🎉🎉🎉🎉❤

Thanks Chris, love your content!

I’m up to doing 10 strict muscle ups in a row all thanks to your tutorials over the years🙏

Always an inspiration seeing your how to videos

Back after one month, finally hitting my first muscle up after following this guide by the goat. Hope to achieve more advanced movement in my calisthenics journey 🎉

i just did my first muscle up ever after two days of watching this video... did obviously not look like yours but getting there!! lots of love

Snow day means workout day! Let's go! Appreciate the video! Thanks Chris!

Seems like a managable way to finally learn the Muscle up after two years of going hard on pull-ups! Thank you Chris!

This is pretty informative on the lat exercise, Thanks! :D

Yo your my inspiration. I been hitting the gym for 2 weeks now I started this year. Keep it up

Ur amazing im trying to get there !! U inspire me!!

Thanks heria I’m sure this will help me progress further💪🏽🎈

Whoo lets gooo. Thanks Chris. 🙌🏼

keep up the good work chris 👊

Great! My goal is to achieve a muscle-up in February or March. Thank you, Chris!

Thanks for the key tips🙌🏻

Thanks Chris, I'm turning 50 and for the first time in my life I am gonna have a visible 6 pack! So many of your videos are helping me get there. Thank you for sharing your knowledge and helping me to achieve my fitness goals! Cheers mate 🤙

Gold Standard instruction! Many thanks to you, Chris. I will start today at Irvine Terrace Park in Newport Beach, Ca... the only spot outside or inside a gym with 3 height-staggered horizontal bars. California sucks big time regarding gymnastics / calisthenics equipment! No such gyms at all for adults. Our parks only cater to small children.

Ok, going to try this again. Thank you!

Great video keep up the good work but nah man this guy is a absolute beast bro is strong asf such an inspiration

Great video like always 🔥

One day. Still working on holding a hang. Thanks for the inspiration!

Hi Chris. Definitely trying this whole work-out tomorrow morning!

One of few people that deserves a like before I even start watching the video

Muscle ups is a real bad man move king heria at it again 🔥🔥🔥🔥

thanks chris, love you man

Chris heria u're a legend ty

awesome video 58 been looking to do a musclecup for years gonna nail itvthis year👍

Gotta Learn that muscle up this year nmw

Respect, great teacher! Saluda desde Austria ✌️🤙

The best Coach ❤

This channel helped me get in fitness 🔥🙏

I was one of those votes! Thanks Chris

So good man, proud of you

Will try... thanks chris

Excelente! Me encanta ver los movimientos y la explicación corporal facilita todo para practicar!!!

this is awesome, thanks Chris, i strugled a lot with muscle ups and this will get me there, thanks again. be blessed. Japie

THanks to chris heria and filming bro and editor of thenex every important videos and for mucle up journey now successful. ;)

Bro the set up is clean af

Perfect guide

Thank you for everything you do. 🙃

Sounds great to me!. After injuring myself and not doing any muscle up for a year. Let's start fresh and practice again!

I will try it and I want to do the muscle up this month !

👌I used these exercises (+2 that Chris has shared) when I started and helped a lot to get my first muscle up. Especially negatives that I am still using as warm up before my pull training

I am definitely gonna use this video somewhere in the future but muscle ups are just out of my league :D

This is great, I will be on it later today.

Nice breakdown of the exercises 😎👍👍

Great vid! It would be really nice to see more skill training videos😊

Thank you so much chris

Please make a tutorial for the front lever. Nice Video ❤

I am using these definitely!

Greets from Germany, it looks so simple, can´t wait to try these excercises here and push itto the limit !

Love your videos!

My lockdown mentor you were..🤝

Thanks for this!💪

🔥🔥🔥video Chris!

4 days ago, i achieved my 1st one. Felt like a major breakthrough and relief. Now onto the next goals 💪

Love your lessons and support broo ⚡🤗

Chris, you are amazing.....you need to do a COOK BOOK ! I love your recipes and your cooking videos, too !

i was just thinking about it and your video popped up lol, nd thanks to u , i started doing pushups daily to reach 100 pushups at one set and currently able to do 50 in one set at the age of 16

Using the Smith machine is great for straight bar dips, can adjust it up and down.

Thx Chris i already have progress it works 😮

The exercise makes perfect sense for correct technique. You’ll get used to keeping the bar close to your body. The plus is getting a stronger core.

time to get it done no excuses 🔥💯💯💪

Yo chris love from singapore, every since i followed ur workout i got my 6 packs in 2-3 months

Pure strength.. 💪🏻

Once upon a time I knew how to muscleup. Now I can not. I think Chris will help me learn again the perfect muscle up. And I am going to show this in my video.

*_By the end of this year I'm aining to learn muscle ups & hand stand pushups 🥵 I was able to learn planch pushups this 2023._*

gotta start now!

Great video!

Unlocked my muscle up last week only Gonna use this video to improve myself and soon start freestyling P.S. can you give another video on Front Lever

Yes I said the musle and I need it..thank you

Thanks. This is great! How about a muscle up on rings?

just tried these drills playfully at the park… My core has never been this sore my entire life, its more deeply penetrating in my core than any core workout I’ve ever done, no machine, no amount of crunches has felt this good 👍 😊 3 days and I can still feel it! First I did it on a dip bar and then All I did was jump up to a low pull up bar did a few presses and then did the negative muscle up motions, I’m not able to slow down so much but all that moment I’m forced to hold it with my legs up in leg raise form

I hit the like button before you start speaking ❤️💪🏽

I'm definitely gonna use this video to improve my muscle up in the future. Thanks mamado ❤

Thanks Chris I’m already seeing progress

Thank you. I work trough the app still stuck on requirements and negative muscle up is so hard.

Chris if i dont have that low bar can i use a bar at a squat machine and try the first excercise there and also love your videos , it helped me to push through my fatty phase and now i am way more fit and am in the better condition than ever