Beginner
Negative jump-asissted muscle up
Biceps - Triceps - Lats - Lower chest
- On a bar approximately at the height of your head.
- Jump up and get into a bar dips position.
- From there, lower yourself as slowly and controlled as possible until you are back hanging from the same position.
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Intermediate
Triceps ∙ AnteriorDeltoid ∙ UpperChest
Isometric leg-assisted impossible dip
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Triceps ∙ LowerChest ∙ Lumbar ∙ Hamstrings ∙ Glutes
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
Skin the cat
Beginner
Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors
Archer dips on rings
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
