Advanced
Narrow grip muscle up
Biceps - Triceps - Lats - Lower chest
- Similar to the muscle up but with hands joined together.
- It is not necessary for the hands to touch as this position can sometimes cause issues with the wrists.
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Wide grip pull-ups
Intermediate
Biceps ∙ Lats
Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Prone pull-ups
Intermediate
Biceps ∙ Lats
One arm push-up with chest clap
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ LowerChest
Elbow dips
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
Pike push ups with elevation
Advanced
AnteriorDeltoid ∙ Serratus ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
