Supine muscle up
Biceps - Triceps - Lats - Lower Chest
- In a supinated grip pull-up bar.
- Perform a muscle-up.
- At first you may need to support your chest on the bar to finish the movement, but over time it will come out clean.
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180º dips
Triceps
Narrow grip muscle up
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Wide grip push-ups
Triceps ∙ LowerChest ∙ UpperChest
Pseudo push-ups
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
Isometric push-ups
Triceps ∙ Abs ∙ UpperChest ∙ LowerChest
Negative dips with jump
Triceps ∙ UpperChest ∙ AnteriorDeltoid