Start with the parts
A muscle-up combines a strong pull above the bar, a controlled transition, and a press. Focus on controlling each part instead of chasing one repetition with momentum.
Build each part
Work on clean pull-ups and higher pulls. Practice the transition with suitable assistance. Train bar dips at a range you can control before connecting the movements.
Track what improves
Record reps, assistance, and quality. The part that stalls is often your next training step. Ranked helps you follow the relevant skill path.
Your path is not guesswork.
A skill path makes progress tangible: your current level, next exercise, and clear goal. Roko helps you find a starting point.
Get the app ↗Source: current Ranked app and App Store listing, checked November 6, 2026. View on the App Store