Beginner
Isometric scapular protraction
Triceps - Lower chest - Upper chest
- Get into a push-up position, with arms fully extended.
- Try to raise your upper back higher than normal, so that the upper back is rounded.
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Strict pullover
Intermediate
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps ∙ HipFlexors
Elastic band assisted dips
Beginner
Triceps ∙ LowerChest
Elastic band assisted hefesto
Intermediate
Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
L-sit on rings
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest
180º leg assisted side vault
Beginner
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
