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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Short supine pull-ups
Biceps ∙ Lats
Decline push-ups
Triceps ∙ UpperChest ∙ AnteriorDeltoid
Incline push-ups
Triceps ∙ LowerChest
Straddle swings
Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ LowerChest
Negative dips with jump
Triceps ∙ UpperChest ∙ AnteriorDeltoid
Spartan push-ups with change
Triceps ∙ UpperChest ∙ LowerChest