Pull-ups are an essential bodyweight exercise for the upper body in which you pull yourself up in the vertical axis to the pull-up bar. It mainly trains the latissimus. The chest to bar exercise is a pull-up variation in which you lean back slightly and pull your chest towards the bar. The focus is placed more on the trapezius muscle.
Stand under the pull-up bar and grasp the bar with an overhand grip (palms facing away from you) slightly wider than shoulder width.
2
Hang from the bar and let yourself hang down completely so that your shoulders are pulled up slightly and your back is stretched.
3
Pull yourself up forcefully and tilt your upper body backwards. Pull yourself up until your chest is on the pull-up bar and your arms are fully bent. Your upper arms should be about 45° apart from your upper body. Hold this position briefly. Breathe out as you do so.
4
Lower yourself slowly and in a controlled manner until your arms are stretched again and you are in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise. Give your legs forward as you pull up so that you can tilt your upper body backwards more easily. Work through a full range of motion and make sure you go down far enough to pull your shoulders up slightly and stretch your back. Pull your shoulder blades together at the back as you pull up. When pulling up, activate your back muscles first and only then bend your arms. Try to maintain body tension and not swing.
TIP: Feel free to work with additional weight. (rucksack, weight vest, etc.)
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Pull-up bar
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