emg study

chest: 1.dips
2. push ups
biceps 1. chin ups
back
Pull
Pull
Pull
Pull

up
up
up
up

to
to
to
to

neck, wide overhand grip (pull ups)

sternum, wide underhand grip(chin ups)
sternum, wide overhand grip
sternum, narrow overhand grip

abs
plank with lateral arm reach
Mountain Climber Plank
Side plank
pointer
regular plancks, for the rectus abdominis and the obliques, and
classic pointers
legs

triceps
Dips, arms behind the back, between two benches (cf. image 5)
Dips, bars slightly more than shoulder wide apart, not going past 90 elbow fl
exion
Pushups, fingers facing forward, hands slightly narrower than shoulder width
apart
... for the long head
Dips, bars slightly more than shoulder wide apart, not going past 90 elbow fl
exion
Pushups, fingers facing forward, hands slightly narrower than shoulder width
apart
shoulders