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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One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques
Tucked handstand with flexed arms
Advanced
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
180º side vault
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Biceps ∙ Lats ∙ HipFlexors ∙ Abs
Deep handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Kettlebell swing
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
One arm Australian pull-ups
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators