Advanced
Assisted hefesto on ground without support
Biceps - Triceps - Anterior deltoids - Lower chest - Forearms
- Get into a low bar with a supine grip and your feet supported, without any stop that holds them.
- Pull with your arms, trying to help yourself with your legs as little as possible, until you get to the Korean dips position.
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Intermediate
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Mixed grip pull-ups
Intermediate
Biceps ∙ Lats
90º Push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Headbangers
Intermediate
Biceps ∙ Lats ∙ Abs
Dips with rotation on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid
