How many Muscle Ups to be a Superhuman Athlete?

What’s the ultimate upper body challenge? We reckon it’s the bar muscle up. Strength, technique, and timing – what more do you need? But how many bar muscle ups does it take to be considered good, elite, or even superhuman?

 

How many bar muscle ups is considered good?

Let’s be honest, most people can’t do one. So if you can smash out a bar muscles up with proper form, you’re already ahead of the pack. But if you want to be above average, here's what you should aim for: 

- Men: 3-5 consecutive bar muscle ups

- Women: 1-3 consecutive bar muscle ups

Remember, we're talking about good form here – no chicken wings please. If you can hit these numbers, you're well on your way to being elite.

 

How many bar muscle ups to be elite? 

It’s time to get serious and talk about pushing the boundaries of what's possible. To join the ranks of the elite, set your sights on these lofty goals:

- Men: 10-15 consecutive bar muscle ups

- Women: 7-10 consecutive bar muscle ups

Yes, we realise those numbers are pretty huge. That’s the point. If you can bang out that many BMUs with good form, you’ll turn heads in any gym.

 

What is good technique for bar muscle ups? 

The benchmark for bar muscle ups isn't just about quantity. In fact, quality matters more than how many you can do. Bar muscle ups are a challenging movement that can lead to injury if you don’t keep an eye on form. 

1. Start in a hollow body position
2. “Push down” on the bar with straight arms
3. Get your hips in contact with the bar
4. Lock your arms out at the top

 

How many bar muscle ups can the average person do?

It depends on what you mean by average (are all your friends elite calisthenics athletes?) The average person walking down the street can't do a single bar muscle up. Even in most gyms, one clean bar muscle up is an unusual sight. The movement demands a good understanding of your body, lots of drills, and a solid foundation of strength.

 

How many bar muscle ups should you do in a day?

It doesn’t make sense to train full BMUs every day. If you’re working towards a bar muscle up goal, you could incorporate relevant drills, progressions, and accessory strength work several times a week. But only do actual muscle ups 1-2 times a week. And look after your shoulders and elbow joints – take plenty of time to warm up and leave time for recovery.

 

What are good accessory exercises for bar muscle ups?

Dips build triceps and chest strength, crucial for the transition phase of the bar muscle up. Progress to weighted dips with a vest or dipping belt as you get stronger.

Straight bar dips mimic the top portion of the bar muscle up. Start in the support position on a straight bar and lower until your shoulders are below your elbows.

Negative muscle ups build eccentric strength and helps you learn the movement pattern.

Hollow body holds build the core strength and body position you need to start muscle ups.

Banded transitions using a resistance band to assist you through the muscle up so you learn timing without tiring your strength capacity.

 

Try the Gravity Fitness bar muscle up challenges

Ready to test yourself? Try these Gravity benchmark challenges and see where you stack up: 

1. The 2-minute test

Set a timer for 2 minutes and perform as many bar muscle ups as possible. No dropping from the bar– you can rest in a hanging position (but we wouldn’t recommend it!) 

2. The ascending ladder

Start with 1 bar muscle up, rest for 30 seconds. Then do 2, rest for 30 seconds. Keep adding one rep to each set to see how high you can climb.

3. The endurance challenge

   Do 3 bar muscle ups every minute on the minute for 10 minutes. Can you complete all 30 reps without failing?

Embrace the challenge, celebrate your progress, and keep pushing your limits. Don't forget to share your Gravity challenge results with us online!