Muscle-ups Standards
How does your muscle-ups stack up? These are the pass / good / excellent / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Pass | 1 reps | 1 reps |
| Good | 4 reps | 2 reps |
| Excellent | 9 reps | 5 reps |
| Elite | 14 reps | 8 reps |
Tiers map to roughly the 50th / 70th / 85th / top 5% of trained athletes.
Counts toward: Gym-Goer · Hybrid Athlete · CrossFit · HYROX · Bodybuilder
How to improve your Muscle-ups
- Accumulate pulling volume — weighted reps for strength, higher-rep sets for capacity.
- Grease the groove: frequent sub-maximal sets through the day build reps quickly.
- Train the full range with scapular control; half-reps don’t carry over.
FAQ
What is a good Muscle-ups?
A "Good" Muscle-ups sits around the 70th percentile of trained athletes — see the table above for the exact figure for your sex. "Excellent" is roughly the top 15%, and "Elite" is the top 5%.
How is the Muscle-ups scored?
Your result is placed on a 0–100 curve anchored at the pass / good / excellent / elite tiers, adjusted for sex. A higher number scores higher.
How can I improve my Muscle-ups?
Accumulate pulling volume — weighted reps for strength, higher-rep sets for capacity. Grease the groove: frequent sub-maximal sets through the day build reps quickly. Train the full range with scapular control; half-reps don’t carry over.
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