Intermediate
Flag elevations
Obliques - Lats - Anterior deltoids - Biceps - Upper chest - Triceps - Abs - Upper trapezius

- Use your legs to propel yourself into a flag position.
- The more controlled you perform the exercise, the more effective it will be.
- You don't need to hold the final position, just mark it and come back down.
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms

Decline push-ups
Intermediate
Triceps

Short prone pull-ups
Beginner
Biceps ∙ Lats

Push-ups
Beginner
Triceps ∙ LowerChest ∙ UpperChest

Prone pull-ups
Intermediate
Biceps ∙ Lats