Tucked flag
Abs - Anterior Deltoid - Biceps - Lats - Obliques - Triceps - Upper Chest - Upper Trapezius
- On a pull-up bar or a vertical bar.
- Place one hand above your head and the other at waist level.
- Bring your knees to your chest and try to stay in that position.
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Shoulder rotation
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Tucked press
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Neutral push-ups on rings
Triceps ∙ LowerChest ∙ Abs
Chest pull-ups
Biceps ∙ ExternalRotators ∙ RearDeltoid ∙ Lats
Tucked back lever to inverted hang on rings
Triceps ∙ AnteriorDeltoid ∙ UpperChest
Close grip weighted pull-ups
Biceps ∙ Lats