Weighted muscle up
Triceps - Biceps - Lats - Lower Chest
- Perform a weighted muscle up, either with chains and plates, weighted vest or equivalent.
- Adjust the weight so that it is demanding but without overdoing it.
- Fully extend the arms down and lock them at the end of the top to complete the repetition.
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Neutral explosive pull-ups
Biceps ∙ Lats
Negative flag
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius
Chest pull-ups
Biceps ∙ ExternalRotators ∙ RearDeltoid ∙ Lats
Molotov push-ups
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Abs
Isometric pike compression
Abs ∙ Triceps ∙ HipFlexors
Wrist assisted one arm tucked front lever with
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ HipFlexors