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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Elastic band assisted dips
Triceps ∙ LowerChest
Back clap pull-ups
Biceps ∙ Lats
Negative dips with jump
Triceps ∙ UpperChest ∙ AnteriorDeltoid
Diamond push-ups
Triceps ∙ LowerChest ∙ UpperChest
Push-ups with rotation on rings
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest
Scapular retraction
LowerTrapezius ∙ Lats