Hefesto negatives

Biceps - Anterior Deltoid - Lower Chest

Hefesto negatives

Get into Korean dips position.
Try to lower as slowly as possible until your arms are fully extended, performing a hefesto negative.
Try to maintain a false grip (wrists above the bar) at all times.

Sessions

Hefesto Strenght

Intermediate

Biceps ∙ Anterior Deltoid ∙ Lower Chest ∙ Triceps ∙ Forearms ∙ Lumbar

World champion pull

Intermediate

Biceps ∙ Triceps ∙ Lats ∙ Lower Chest ∙ Abs ∙ Anterior Deltoid

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Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ Serratus ∙ UpperChest ∙ UpperTrapezius

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Low bar swing

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Shoulder extensions on the floor

UpperChest ∙ AnteriorDeltoid

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Negative supine pull-ups

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360 swing

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