One arm push-ups with chest clap
Triceps - Anterior Deltoid - Upper Chest - Lower Chest
- In one-arm push-up position.
- Bend your elbows until you reach at least 90 degrees.
- Explode up, clapping your chest with the palm of your hand.
- Return to one-arm push-up position to complete one repetition.
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Mixed grip muscle up
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
T push-ups
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Knuckle push-ups
Triceps ∙ UpperChest ∙ LowerChest
Back clap push-ups
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
Negative dips with jump
Triceps ∙ UpperChest ∙ AnteriorDeltoid