# Muscle-Up Progression Tree (L5 – L9)

> The Muscle-Up combines a high-velocity or false-grip vertical pull with a deep transition and straight-bar or ring support dip. In the ENIX Atlas, athletes master explosive chest-to-bar mechanics and weighted pulling before progressing to the Bar Muscle-Up (L5) and Strict Ring Muscle-Up (L7). Minimum readiness requires 12–15 strict Pull-Ups, 15 deep Parallel Bar or Ring Dips, and a +35% bodyweight Weighted Pull-Up.

- Canonical URL: https://enixfit.com/trees/muscle-up
- Apparatus: Bar, Rings
- Target Muscles: Latissimus Dorsi, Pectoralis Major, Triceps Brachii, Brachioradialis & Wrist Flexors (False Grip), Anterior Deltoids

## Biomechanical Overview
The sticking point of the Muscle-Up is the transition phase where shoulder extension (pulling) switches to shoulder flexion and internal rotation (pushing). Bar Muscle-Ups rely on hollow-arch C-curve momentum around the bar, whereas Strict Ring Muscle-Ups rely on a deep carpal false grip to shorten the forearm lever.

## Progression Stages & Readiness Gates
| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | [Pull-Up (Weighted)](https://enixfit.com/exercises/weighted-pull-up) | L5 | WEIGHT_AND_REPS | 1.35× Total Load | 12 strict Bodyweight Pull-Ups | 3 sets × 5 reps @ +35% BW with explosive concentric speed |
| 2 | [Dip (Weighted)](https://enixfit.com/exercises/weighted-dip) | L5 | WEIGHT_AND_REPS | 1.40× Total Load | 15 strict Parallel Bar Dips below 90° elbow flexion | 3 sets × 6 reps @ +40% BW |
| 3 | [Bar Muscle-Up](https://enixfit.com/exercises/bar-muscle-up) | L6 | BODYWEIGHT_REPS | Dynamic Transition | 12 Pull-Ups + 5 Chest-to-Bar Pull-Ups + 15 Straight Bar Dips | 3 sets × 5 clean Bar Muscle-Ups without chicken-winging |
| 4 | [Strict Ring Muscle-Up](https://enixfit.com/exercises/strict-ring-muscle-up) | L7 | BODYWEIGHT_REPS | Zero-Kip False Grip | 30s False Grip Dead Hang + 10 Deep Ring Dips + 12 Ring Pull-Ups | 3 sets × 4 zero-momentum Ring Muscle-Ups with Rings Turned Out (RTO) at top |

## Frequently Asked Questions
### Why do I chicken-wing on the Bar Muscle-Up?
Chicken-winging happens when an athlete initiates the pull too close to the bar (vertical trajectory rather than C-curve arc) or lacks explosive pull height to the lower sternum. Practice high pull-ups to the upper abs with a light resistance band before attempting unassisted transitions.