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Muscle-up: spot and fix your mistakes

In the muscle-up, SkillTrack checks three mistakes: you don’t get into the support at the top, one arm gets over the bar before the other (chicken wing), or your head gets above the bar but your upper body doesn’t come forward over it. SkillTrack is a web app that analyzes your phone video on your device and tells you which of these mistakes you have.

How do I spot a mistake in my muscle-up?

A video of yourself shows which of these three points is off:

• Not getting into the support: you don’t make the transition over the bar.
• Chicken wing: one arm gets over the bar before the other.
• Staying behind the bar: the head gets above the bar, the upper body doesn’t come forward over it.

Why don’t I get into the support in my muscle-up?

Either your pull does not reach over the bar, or you get over and don’t press up.

Tip: Pull the bar to your hips, not to your chest.

These exercises help you get into the support

• Explosive chest-to-bar pull-ups: Exactly the height that is missing: chest to the bar, not chin. The chest reaches the bar, not just the chin above it.
• Negative Muscle-Ups on a low bar: The transition as slowly as you can, from top to bottom. Make the transition as slow as you can. That is where the problem is.
• False-Grip Hang: The grip that makes the transition possible in the first place. The grip must not slip down, the arms stay straight.

Why does one arm get over the bar first in my muscle-up (chicken wing)?

The pull is not enough for both arms at the same time, so one gives way. SkillTrack detects this in recordings from the front and tells you whether your right or your left arm comes first.

Tip: Pull higher, then both arms have room above the bar.

These exercises help against the chicken wing

• Explosive chest-to-bar pull-ups: Exactly the height that is missing: chest to the bar, not chin. The chest reaches the bar, not just the chin above it.
• Negative Muscle-Ups on a low bar: The transition as slowly as you can, from top to bottom. Make the transition as slow as you can. That is where the problem is.
• False-Grip Hang: The grip that makes the transition possible in the first place. The grip must not slip down, the arms stay straight.

What if my head gets above the bar but I stay behind it?

At the top you stay behind the bar and your upper body does not come forward over it. Usually too much swing carries you away from the bar, or your pull is too weak to bring you to the bar. SkillTrack detects this in recordings from the side.

These exercises help bring your upper body over the bar

• Explosive chest-to-bar pull-ups: Exactly the height that is missing: chest to the bar, not chin. The chest reaches the bar, not just the chin above it.
• High pull-ups: Train the pull over the bar, from arms and back. Pull up to the chest and not just the chin over the bar.
• Negative Muscle-Ups on a low bar: The transition as slowly as you can, from top to bottom. Make the transition as slow as you can. That is where the problem is.

How does SkillTrack check my Muscle-up?

You film yourself with your phone or pick an existing video. The analysis runs on your device: the video and the body points do not leave it.

SkillTrack recognizes the angle you filmed from and checks only the mistakes that can be measured from that angle. If the angle does not fit, the app rejects the recording instead of judging it wrongly.

You get the finding in one sentence, the reason behind it, and matching exercises.

What comes next?

In SkillTrack the muscle-up is a single skill without stages. Training it mostly means working on the pull and on the transition. The exercises above start exactly there.

What does SkillTrack cost, and what can it not do?

• Free: one skill of your choice with three analyses.
• After that, currently a one-time payment of €9.99 (founder price), no subscription. Then you can check as often as you like, for every skill.
• SkillTrack does not replace a coach and is not a medical product.
• You need a phone with a camera or an already filmed video. On first start the app downloads the recognition model once.

Frequently asked questions

Check my muscle-up in SkillTrack

Last updated: 10.10.2026