Intermediate
Fallen flag
Obliques - Abs - Anterior deltoids - Lats - Triceps - Upper chest - Upper trapezius - Biceps
- On a pull-up bar or a vertical bar.
- Place one hand higher than your head and the other at waist level.
- Stretch your legs aiming for a 45-degree angle relative to the ground.
- Maintain that position for a specified amount of time.
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Negative supine pull-ups
Beginner
Biceps ∙ Lats
Partial Hefesto on Rings
Intermediate
Biceps ∙ Forearms ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Jump-assisted muscle up
Beginner
Triceps ∙ Biceps ∙ Lats ∙ LowerChest
Neutral support position on rings
Beginner
Triceps ∙ Abs ∙ LowerChest
Handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid