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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Abs ∙ Lats
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Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
One arm scapular retraction
Lats ∙ LowerTrapezius ∙ Forearms
One arm push-ups
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques
Pseudo push-ups
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
Isometric prone pull-ups
Biceps ∙ Lats