Muscle groups

Triceps, Trapezius, Shoulders, Latissimus, Forearm, Chest, Back


Step up on the box or find a bar that is approximately your height. Grab pull up bar with your arms a bit wider than your shoulders. Jump off and make an explosive pull to chest level. 'Roll' your chest over the bar as a transition from a pull-up to a dip. Press your hands down and drive your body upwards (the dip) While lowering down, it is important to catch a pulse for the next rep, for this the body needs to be left in suspense.