Muscle up with grip change
Biceps - Triceps - Lats - Lower Chest
- You start in a supine pull-up position.
- As you pass the bar, release your hands and switch to a pronated grip, so that the second part of the muscle up is a bar dip with a pronated grip.
Sessions
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Double pull-ups
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Hefesto
Biceps ∙ Triceps ∙ LowerChest ∙ Forearms ∙ AnteriorDeltoid
Neutral pull-ups
Biceps ∙ Lats
Archer pull-ups
Biceps ∙ Lats
Triple clap push-ups
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ LowerChest
Assisted explosive handstand push-ups
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius