Wide grip muscle up
Biceps - Triceps - Lats - Lower Chest
- In a bar with a double-width grip than the shoulders.
- Perform an explosive pull-up so that you end up above the bar in a dip position.
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Kettlebell thrusters
Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius
Forearm planche in bar
AnteriorDeltoid ∙ LowerChest ∙ UpperChest
Shoulder shake
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
Muscle up with grip change
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
45º back lever
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Handstand push-ups
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus