Chest-to-Bar Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Pectoralis Major
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Take an overhand grip a touch wider than your shoulders and hang with the shoulders pulled down.
2. Brace the abs and legs and pull powerfully, leaning back slightly.
3. Keep pulling until the upper chest touches the bar below the collarbone.
4. Lower under control to full arm extension.

Cues

• Pull the elbows down and back, past the ribs.
• Lean back only slightly.
• Reach with the chest, not the chin.

Common mistakes

• Cranking the neck up instead of the chest.
• Kipping wildly before strict reps are strong.
• Dropping fast from the top.
• Stopping short of the chest.

Alternatives

• Pull-Up
• Kipping Pull-Up