Muscle up
Biceps - Triceps - Lats - Lower chest
- Hang from the bar.
- Explosively pull yourself up, so that your head is above the bar and you are in a hanging position.
- You may need to improve the flexibility of your shoulder extension to perform this movement correctly.
Routines
Back and biceps hypertrophy
Advanced
Biceps ∙ Dorsals ∙ Abs ∙ Triceps ∙ Chest ∙ Hips
Strength Gains
Advanced
Triceps ∙ Chest ∙ Abs ∙ Dorsals ∙ Shoulders ∙ Biceps
Bahamas Drop Supersets
Advanced
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Back
Explosive Pull Ups
Advanced
Biceps ∙ Dorsals ∙ Triceps ∙ Chest
Vegeta - Chest and Triceps
Intermediate
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Abs
Just Pull for 30 min.
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest
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Diamond push-ups
Intermediate
Triceps ∙ LowerChest ∙ UpperChest
Wide grip pull-ups
Intermediate
Biceps ∙ Lats
Kettlebell chest press
Beginner
Triceps ∙ UpperChest ∙ LowerChest
Sphinx push-ups
Intermediate
Triceps ∙ Abs
Tricep extensions on rings
Intermediate
Triceps ∙ Abs
Pseudo push-ups
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest
