Strict muscle up
Biceps - Triceps - Lats - Lower Chest
- Perform a Muscle Up as cleanly as possible technically
- Focus on keeping your legs straight, without bending your knees or pushing your feet more than 30 cm away from the bar.
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Negative prone pull-ups
Biceps ∙ Lats
Spiderman push-ups
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ UpperChest
Isometric push-ups
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest
Human flag
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Supine back lever
Triceps ∙ AnteriorDeltoid ∙ Biceps ∙ LowerChest ∙ Lumbar
Ring flies
Triceps ∙ LowerChest ∙ UpperChest ∙ Abs