Pull-ups are an exercise that trains the chest muscles as well as the back and triceps. The negative incline of the weight bench tends to train the lower chest.
Exercise
Coatings
Type: Bilateral
Rest: 150s
Equipment: Langhantel, Bank
Tutorial
1
Lie on a negatively inclined weight bench (incline approx. 15° downwards) and press your feet firmly into the floor. Grip the barbell with both hands at shoulder width. Support yourself firmly on the floor with your legs.
2
Bring the barbell behind your head and keep your arms almost fully extended. Move the barbell backwards until you feel a slight stretch in your chest. Keep your palms facing upwards.
3
Now raise the barbell powerfully and in a controlled manner until it is almost over your chest. Your arms remain stretched out. Breathe out during this movement and tense your chest muscles hard.
4
Lower the barbell slowly and in a controlled manner until it is back in the starting position behind your head. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your back. Keep your arms almost fully extended throughout the exercise. When pressing up, the resistance decreases at the end of the movement. Only raise the barbell as far as you can feel resistance.
Muscle groups
Primary
Chest
Secondary
Triceps
Back (upper - latissimus)
Tertiary
—
Equipment
Barbell
Bench
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