Muscle Bar Up

Grip the pull-up bar firmly with an overhand grip slightly wider than shoulder-width apart, hanging with straight arms and engaged core.

Pull yourself upward explosively, driving your chest toward the bar with maximum force.

Transition smoothly by aggressively shifting your torso forward and pressing down through your hands as your chest reaches bar height.

Lock out your arms completely at the top position with your torso upright over the bar.

Lower your body in a controlled descent by bending your elbows and easing back down to the starting hang position.