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
With bar, horizontal
Type: Bilateral
Rest: 150s
Equipment: Bank, Kabelzug
Tutorial
1
Position a flat bench in front of the cable tower. Place the cable pulley on the lowest step and attach a straight bar. Lie on your back on the bench and grasp the bar slightly wider than shoulder width with an overhand grip (palms facing the ceiling).
2
Bring the bar behind your head and keep your arms almost fully extended. Move the bar backwards until you feel a slight stretch in your back muscles. Keep your palms facing upwards.
3
Now move the bar upwards in a powerful and 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 bar 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
Also try to consciously engage your back muscles and push less out of your chest. Keep your arms almost fully extended throughout the exercise. When pressing up, imagine that you are bringing your elbows forward. When pressing up, the resistance decreases at the end of the movement. Only bring the barbell up as far as you feel resistance.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull
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