Muscle groups

Back, Triceps, Chest, Shoulders, Forearm


Start by holding pull-up bar with hands a bit wider than your shoulders while standing on the ground. The higher pull-up bar is from the ground the harder it will be to do this exercise.

Make an explosive jump and 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.

Movement Group


Required Equipment


Progressions And Regressions