All types of pull-ups on the horizontal bar. Pull-ups on the horizontal bar

Pull-ups are perhaps the most popular exercise for developing the muscles of the back and arms. It is performed by people of all ages, from young children to experienced athletes. Pull-ups in bodybuilding are designed to develop the latissimus dorsi. No matter how it sounds, but many athletes do not know how to pull themselves up technically correctly in order to work out the latissimus dorsi muscles more effectively. Therefore, in this article we will talk about the correct technique for performing pull-ups on the horizontal bar.
Pull-up technique on the horizontal bar different types sports may be different. For example, in crossfit, athletes do not pull themselves up due to own strength, but swing and lift the body with the help of inertia. Let's talk about pull-ups in bodybuilding.
Features of pull-ups in bodybuilding
During the pull-ups on the horizontal bar, the latissimus dorsi, biceps and forearms are mainly involved. The amount of load on certain working muscles can be changed using different grip widths. The wider the grip width, the more the lats are involved and the biceps are turned off, and the narrower the grip, the more the biceps and lower lats work.
To obtain maximum effect from pull-ups, you need to pull yourself up with a grip slightly wider than shoulder width. It is this grip that most contributes to the development of back muscles in bodybuilding. Many athletes may say that you need to pull up with a very wide grip, because it is with this arrangement of hands that the lats are most involved. But with such a grip, the amplitude of movement decreases many times over, which also greatly affects muscle growth, so you need to look for a middle ground with a large amplitude and a wide grip.

What to do if you can't pull up even once
For maximum muscle growth, you need to pull yourself up completely and without jerking, but what about those who cannot pull up at all? Such athletes need to swing chin ups, do other back exercises that are similar to pull-ups, such as pull-ups or pull-ups on a garvitron, or work with a partner.
For those who can pull up but want to increase their reps, we also have recommendations. Most effective method increase the number of pull-ups is the use of additional weight. You can also increase the strength of the working muscles by doing other exercises for the back. The most effective are the bent-over barbell row, one-arm dumbbell row, the lower pulley, and the upper pulley.
Rapid growth of back muscles
In bodybuilding, few people are chasing strength indicators, most are trying to simply increase muscle volume and make them more proportional to each other. In order for the back muscles to grow constantly, you do not need to train every day, this will lead to overtraining. For maximum growth, each muscle group should be trained once every 3 days. You also need to make a reasonable training plan. Do not train biceps and back in different days. If today you had a biceps workout and tomorrow there will be a back training, then you will not be able to pull yourself up fully, since the biceps will not work normally.
The technique of pull-ups on the horizontal bar in bodybuilding should be without buildups and jerks if you want to quickly build up the latissimus dorsi. Swings and snatches are great for training endurance and strength, which are more important in CrossFit and martial arts. You can look at pull-ups with jerks in the video below.
Features of the technique of pull-ups on the horizontal bar in bodybuilding

Types of pull-ups with swinging

Everything you need to know about pull-ups

Pulling up on the horizontal bar is one of the most effective exercises performed with their own weight. And all that is needed for training is the crossbar and the desire to make the body more perfect.

Pull-ups are very often part of various complexes designed to develop the muscle groups of the arms, shoulders, chest and back. In this regard, pull-ups are a unique exercise, comparable in effectiveness only to basic bodybuilding exercises - squats, bench press and deadlift.

What muscles work when pulling up on the crossbar:

back: trapezium, lats, round, rhomboid;
chest: small and large;
shoulders: shoulder, triceps, biceps, rear delta;
anterior serrated.

To keep the body constantly in an upright position, the press does a lot of work.

But pull-ups will only become a highly effective exercise when their technique is correct.

Safety precautions: how to breathe correctly

There are no dangerous or safe exercises. There is a right technique and a wrong technique. With the wrong technique, any exercise becomes dangerous. And pull-ups are no exception.

Beginners usually do typical mistake- jerk their heads back, lifting their chin up during the exercise. Most people doing pull-ups do this movement while inhaling. Instinctively. At the same time, they bring their shoulders together. You should never do this - you can get a severe injury to the cervical vertebrae and protrusion of herniated discs.

The correct technique for performing the exercise implies absolutely opposite actions: before performing a pull-up, the chest should be filled with air as much as possible and hold your breath. And then the task of the latissimus dorsi muscles will be facilitated when they “push” your body up. Yes, and from stretching the small muscles that serve the shoulder blade, you will insure yourself. Otherwise, with every slight movement of the body, there will be severe pain in the upper back.

Since you are doing barbell pull-ups primarily to widen your back, you should not wriggle your whole body during the exercise, striving to complete the repetition at any cost. You need to pull yourself up strictly vertically, by lowering your elbows. If your amplitude is short, then do pull-ups in the simulator with a counterweight.

Types of grips

The distribution of the load depends on how you hold the bar during sipping. Grips are classified according to two criteria:

distance between hands;
way to grab the crossbar.

Depending on the distance between the hands, the grip exists:

medium grip (A and B);
narrow grip (E and F);
wide grip (C).

Depending on the method of gripping the crossbar, there is a grip:

direct grip (A, C, E);
reverse grip (B, F).
neutral grip (D);

A straight grip is called when the palms “look” away from the face. It is also called the pronated and overhand grip.

When the grip is performed from below, and the palms “look” at the athlete’s face, then this is a supinated or reverse grip.

With such grips, the human body is parallel to the crossbar.

To perform a neutral grip pull-up, stand with your torso perpendicular to the bar. Hands inside.

Now with grip width:

if the distance between the hands of the athlete is less than the width of his shoulders, then this is a narrow grip;
when the brushes are shoulder-width apart, or slightly wider, then this is an average grip;
when the distance between the palms is significantly greater than the width of the shoulders, then this is a wide grip.

Correct execution technique

In order for pull-ups to bring your body the maximum benefit, you should follow the rules for performing the exercise. Namely:

pull-ups should be performed without rocking the body and inertia, only due to muscle strength;
lifting the body should be carried out smoothly, without jerking;
at the top of the exercise, the chin should be above the bar;
the lowering of the body also occurs smoothly - the duration of the descent is equal to the duration of the rise of the body;
you should breathe correctly when pulling up: on the ascent, you should exhale, and on the descent, inhale;
the grip must be strong;
The body must be in a strictly vertical position.

Naturally, these are the most general rules, and each type of pull-up has its own nuances.

The starting position for all types of pull-ups, except for pull-ups for the head with a wide grip, is free hanging, the back is slightly arched. The legs are slightly bent at the knees and crossed.

- Close grip pull-ups

When pulling up, you should strive to touch the horizontal bar with your lower chest. In this case, the gaze should be directed to the hands.

- Reverse narrow grip pull-ups

Performed in exactly the same way as pull-ups with a direct grip. But there is a difference - when lifting, you should make sure that the shoulders are laid back and the shoulder blades are brought together.

- Pull-ups with a straight middle grip

The technique of this exercise is lifting the body and simultaneously bringing the shoulder blades together. At the peak of the lift, touch the horizontal bar with the top of the chest. In order for the back muscles to be well stretched, it is necessary to straighten the arms completely during the descent.

- Pull-ups with a neutral grip

When performing this exercise, you should try to lift only the latissimus dorsi muscles, “turning off” the biceps. thumbs do not clasp the crossbar from below, but are located on top of it. When lifting, you should achieve contact between the upper chest and the horizontal bar. Elbows look at the floor, the look is directed upwards.

- Pull-ups for the head with a wide grip

When performing this type of pull-up, unlike all the previous ones, you do not need to bend in the back, and you should not cross your legs either. Legs, on the contrary, should be straightened with the body in one line, the back is straight. You need to “come” to the top point so that the crossbar is behind your head. At the top point, the elbows should be directed to the floor. Be sure to monitor the position of the head to avoid injury.

How to learn to pull up

Every man asks himself this question at one time or another. The most important thing when mastering pull-ups is not to rush anywhere. Because for development muscle mass very it is important that the exercise is done slowly. The slower you pull up and down, the better.

Start with a simple hanging on the bar. Every day increasing the hanging time. The hands should get used to the load. Otherwise, they will slide off. When you feel that your grip has become strong, you can start pulling up. The development of this exercise begins with pull-ups with an average grip. Hands at shoulder width. Grasp the bar firmly and gently pull your body up. Your elbows should diverge slightly to the sides and move down. To stabilize the body, you should tighten the muscles of the press. Once your chin is higher than the bar, slowly lower yourself down until your arms are fully extended.

As you can see, there is nothing difficult in pull-ups. Just should not be in a hurry, but try to do the exercise with correct technique . If you master it, then everything will go easier. Gradually, you should increase the number of pull-ups and master new grips.

In order to develop the muscles of the arms and back, you need to do as many different pull-ups as possible. These are the most accessible exercises that both adults and children can perform anywhere (in the gym, at home or even on the street). Experts have long thought great amount variety of training options. Each pull-up technique on the crossbar is unique and requires strict adherence. Only in this case, you can be sure of a great result.
Highly effective program consists of 4 exercises, each of which is aimed at developing certain muscle groups. Her athlete followers have long noted how good she is.

The correct technique of pulling up on the horizontal bar with the lower middle grip
This is the most common exercise. It is ideal not only for strong and experienced men, but also for weak, novice athletes. Here we train the biceps, the latissimus dorsi, pectoral, brachial, teres major muscles, as well as the trapezius and abs.

The technique for performing pull-ups of such a plan is to create a grip across the width of the shoulders. In this case, your palms should be directed "towards you." Inhaling, you need to rise, closing the shoulder blades. Be sure to try to touch the horizontal bar with your chest or at least your chin. At the highest point, it is recommended to linger for a few seconds.

There should be as many repetitions as possible, as far as strength is enough. It will be a kind of warm-up. After that, we move on to the next exercise.

Upper middle grip
Another popular pull-up option that you need to perform the maximum number of times. Its effectiveness depends on it. At the same time, the shoulder, pectoral, latissimus dorsi muscles develop. Works press and trapezoid.

The starting position is similar to that indicated in the previous exercise, but the crossbar is captured so that the palms look “away from you”. The pull-up technique on the horizontal bar consists in the need to rise on inhalation and lower on exhalation. The legs should not dangle during the process. It is better if they are crossed, but tense. Everything must be done carefully, smoothly and slowly.

Wide grip pull-up technique

In this case, the grip is upper, i.e. palms are directed exclusively "away from you." So we actively train the trapezius and latissimus musculature. Your arms should be about 25 cm wider than your shoulders.

You need to rise not due to the strength of the hands, but with the help of the latissimus dorsi. When you are at the top, the forearms are parallel to the horizontal bar. By adding extra weight to your waist, you can double the effectiveness of this workout.

narrow grip

There are 2 options for execution - direct or reverse grip. In any case, we develop the muscles of the hands, which work very actively here. The brushes on the crossbar are located 20 cm narrower than the shoulders. Now we slowly begin to pull ourselves up, breathing properly. It is important that there are no jerks during the execution of the task.

AT recent times, the progressive part of humanity devotes more and more time to caring for own health. One of the main components healthy person is a toned body.

It is best to strengthen the muscular frame in specialized gyms, however, not everyone has the time and money for this, and even then many people like to play outdoor sports.

One of the options for an alternative to exercising in the gym is exercises on the horizontal bar.

The undoubted advantage of the horizontal bar is that you can install it in your house or in the yard, and it will not take up much space. If you do not want to buy your own personal horizontal bar, then almost every stadium and every courtyard in your city has this absolutely free simulator. By the way, on the horizontal bar you can not only pull yourself up, but also strengthen the abdominal muscles.

In this article, you will learn on the horizontal bar 30 times.

Muscles that work when doing pull-ups

The good thing is that during their execution not one muscle group works, but all the muscles of the torso, and by changing the grip, you can increase or decrease the intensity of the impact on a particular area.

So, let's look at which muscles tense up when pulling up on the horizontal bar:

The latissimus dorsi or "wings".

Trapezius muscles of the back.

The flexors and extensors of the forearms (located between the elbows and hands).

The muscles of the press are both oblique and straight with transverse, and also the muscle responsible for straightening the body.

Posterior bundles of deltoid muscles.

As you can see, training on this machine will solve many of your problems, especially if your pull-up technique is correct.

Correct breathing technique

The basic rule when performing any physical exercise is that Violation of the respiratory technique during pull-ups will not only significantly reduce the effectiveness of the exercise, but is also fraught with serious health problems, such as severe trauma to the cervical vertebrae and herniated discs.

Proper breathing includes the following stages of breathing:

Before you start pulling up, you take a deep breath, filling your lungs with air as much as possible.

During the pull-up itself, you exhale, freeing your lungs as much as possible.

Breathing in this sequence, you will insure yourself against the above consequences and from stretching small muscles.

Remember that the most difficult part of any exercise you must perform on the exhale.

Pull-up technique

In order for you to achieve the result you hoped for after doing the exercise, it is important to do the exercise correctly.

Since you can pull yourself up 30 times without straining only by following all the rules, let's get acquainted with the technique for performing this exercise:

Grasp the horizontal bar with both hands with the grip that you have chosen for yourself. The thumb should always be on the bottom.

Following the rules of breathing, begin to pull yourself up until your chin is 2 cm above the bar. In this case, in no case do jerks. Your feet should be pressed together or slightly open.

Also, slowly return to the starting position.

Repeat the exercise as many times as you can. You should pull both arms and sides of your body evenly. Don't squirm or jump up. If you are tired before you have done the planned number of pull-ups, break the exercise into two sets.

There is one more rule

With slow pull-ups, you gain muscle mass faster, and with fast pull-ups, you become more mobile and your arms, and therefore your punches, become much stronger, although in this case the muscles do not grow as quickly.

Types of grips

Before going 30 times, let's figure out which of the grips you need to pay special attention to.

Many people think not big difference in how you position your arms while pulling up. This opinion is erroneous, because it is the grip that determines which muscles are most strained during the exercise.

There are five types of grips:

A narrow grip is different in that when pulling up, the brushes are literally pressed against each other. This way you will perfectly work out the biceps.

A wide grip is distinguished by the fact that when it is performed, the hands are divorced as far as possible. With this exercise, you pump your back. To increase the effectiveness of the exercise, hold the bar with four fingers, moving thumb to the side.

The normal grip involves placing your hands shoulder-width apart. This exercise will work all your muscles equally.

Mixed grip - with this arrangement, the hand of one hand is located as usual, and the other hand is turned inward.

Reverse grip - the hands of both hands are turned inward.

What prevents you from pulling up the first time?

If a person far from sports asks the question: "How to learn to pull up on the horizontal bar 30 times?" - most likely, this skill will not be given to him quickly, due to the existence of a number of obstacles:

Excess weight is one of the most important problems that prevent pulling up. A person with this deficiency must lift not only the weight of his bones and muscles, but a mass of other unnecessary deposits.

Weak muscular frame. Before you can learn to pull up on the horizontal bar 30 times, you will have to strengthen the muscles that work when doing pull-ups, both primary and secondary.

Wrong execution technique. You will never be able to properly perform a pull-up if all your muscle groups are working inconsistently.

How can you learn to pull up on the horizontal bar from scratch

If you can’t perform a single correct pull-up, then you should gradually go to mastering the technique.

So, let's figure out how to learn how to pull up on the horizontal bar 30 times, gradually training the muscles necessary for this:

Simple hanging on the horizontal bar is the first and probably the simplest exercise. It lies in the fact that you hang on the horizontal bar and hang on it for as long as possible.

Negative pull. The point of this exercise is that you are only doing the second part of the pull-up. To do this, you should be hanging on bent arms, and at the same time your chin should be above the bar, if you can’t pull yourself up to this position on your own, substitute a chair or ask a friend for help. From this position, slowly return to the starting position (vis). Do 5-7 reps, 3 sets.

Working with a partner. You will need the help of a friend to complete this exercise. You have to pull up with the help of a partner and do the negative pull yourself.

Classes on a special simulator. This type of training is the simplest, but ineffective. Its meaning lies in the fact that the pull-up is fixed in a special simulator that helps the athlete pull himself up. The advantage of this method is that the degree of assistance of the simulator can be adjusted.

Pulling up with a stand. With this pull-up, you perform an exercise in the amplitude floor. Substitute a low chair or bench under the horizontal bar, stand on it and jump up, fix on the horizontal bar with your elbows bent at an angle of 90 degrees, complete the exercise on your own.

Program 30 pull-ups

Since the muscles need to be given time to grow, do the exercises described in this program every other day:

Warm up your back, arms and shoulders with special exercises.

Pull up with a regular wide grip 10 times.

Rest 1.5 minutes.

Pull up with a narrow grip 10 times.

Rest 1.5 minutes.

Pull up with a reverse grip 10 times.

Rest 5 - 7 minutes (during this time you can do exercises that do not affect the muscles of the arms, back and shoulders).

Pull up with a regular grip as many times as possible (try to bring the number of pull-ups up to 30 over time).

We examined all the mistakes and factors that prevent the correct execution of pull-ups, described in detail the correct technique and explained how, gradually training the muscles, to come to it. Now you know how to learn how to pull up on the horizontal bar 30 times.

It's hard to imagine any sport in which athletes would not use pull-ups on the horizontal bar to build muscle mass and increase arm strength. This exercise is certainly included in the physical education program, even in educational institutions. This kind physical activity so popular among athletes that it can be found even in the newest training systems, including CrossFit. We will talk about it in this article.

The benefits of pull-ups

The high popularity of this exercise is primarily due to the fact that it not only contributes to the development of muscle strength and endurance, it improves the external physical form, but also strengthens ligaments, renders beneficial effect on the spine of an athlete. Different muscle groups are involved and these loads can be varied in many ways. The benefits of pull-ups on the horizontal bar are beyond doubt. Again, this does not require ingenious devices or special simulators. It is enough to have any solid crossbar, a body and a desire to improve it.

What muscles are working?

Before proceeding to consider the technical side of the exercise, let's figure out which muscles work the most when pulling up on the horizontal bar.

Several groups of muscles of the back, chest, abdomen, shoulder girdle are involved at once, namely:

trapezius, round and rhomboid, latissimus dorsi, extensor muscles of the back;
small and large chest;
all types of abdominal muscles;
biceps, triceps;
brachial, posterior deltoid and numerous muscles of the forearm.

A variety of methods and patterns of pull-ups on the horizontal bar allow you to change or enhance the effect on a particular muscle group.

Types of pull-ups

Types of pull-ups on the horizontal bar are classified by phase alternation, whether they are performed with weights or without it, but the most important criterion is the execution technique and how you hold on to the crossbar (grip). Grips, in turn, are classified according to two main features - distance and methods of capture.

Types by distance between grips

The distance between the grips is of the following types:

narrow grip - when the distance between the grips of the athlete's hands is less than the width of his shoulders;

medium grip - the distance between the hands is equal to the width of the shoulders, may be slightly wider;

wide grip - this is when the hands are placed at a distance greater than the width of the shoulders.

Classification by way of gripping the crossbar

Capture methods are as follows:

straight or upper grip - the athlete's palms are directed away from his face;
reverse or lower grip - the crossbar is captured from below and the palms look into the face of the pull-up;
neutral or parallel grip - the hands are turned inward and the palms look at each other.

By changing the way you grip the horizontal bar, you can concentrate the load on different muscles. The load is distributed most evenly across all involved muscle groups with a classic straight grip with an average distance between the hands. Pull-ups on the horizontal bar with a wide grip load the back muscles. The reverse grip puts more strain on the biceps. A narrow straight line also puts a lot of stress on the shoulder muscles. Pulling up on the horizontal bar to the mass should be done with weights.

Types by technique

Pulling up on the horizontal bar is aimed at the functional development of all the muscles of the body, so it has firmly entered the CrossFit training system, becoming an integral component of them.

In crossfit, along with the classic ones, the following types of this exercise are used:

Their techniques are very similar and in most cases are performed due to inertial movements. If in the classic version of the pull-up, the exercise is performed with the lower limbs motionless and only due to contraction different groups muscles, then in kipping or butterfly the athlete makes swinging movements and, by inertia, raises the upper body above the bar.

According to reviews, kipping pull-ups, for example, are easier than classic ones, but with the wrong technique, they are more traumatic. More detailed information about the techniques for performing each of these exercises can be found on our website.

Exercise technique

You can perform pull-ups on the horizontal bar, both daily and a couple of times a week. You don’t need to do them to the point of exhaustion, a load of 70 percent is optimal. Performing 7-8 pull-ups contributes to the development of muscle strength, and subsequent repetitions of the exercise are aimed at developing endurance. When and how to increase the number of pull-ups on the horizontal bar is decided in the process of training individually.

Before you start pull-ups, warm-up exercises, such as push-ups, will not be superfluous. The pull-up program on the horizontal bar depends on what you want to achieve: develop arm strength or increase muscle mass.

The pull-up technique on the horizontal bar is as follows:

Hang on the horizontal bar, choosing the width and grip method you need.
Pull up while exhaling. Movement should be due to the movement of the shoulder blades. Do not try to pull yourself up with the strength of the biceps, since the latissimus dorsi is a much stronger muscle group. The same applies to various jerky movements of the pelvis and legs - this is not permissible in the classic version of pull-ups. Try to focus on the position of the elbows. You should "press" them down as you lift the body - so the load on the latissimus dorsi muscles will be maximum.
The movement is best performed in full amplitude. At the top point, the chin should be located above the level of the horizontal bar, and the elbows should practically be pressed against the body.
Slowly lower yourself down while inhaling. The descent must equal the ascent. At the bottom point, fully straighten your arms and relax your back muscles. pause for one second, then do another rep.

Pull-ups for beginners

And now a few tips for those who start pulling up on the horizontal bar from scratch, that is, they simply cannot pull themselves up even once. Don't get discouraged and just hang in there to get started. Do special exercises regularly to strengthen your hands. This is a mandatory part of the training program, because without a strong grip, your hands will slip. Take your time - it is better to increase the result gradually than to be injured in a sharp impulse.

Pulling up on the horizontal bar for beginners has a number of special techniques, which will help in a short line to improve personal results in this exercise. Here are a few of them:

negative reps. Performing as if you have already pulled yourself up on the horizontal bar. Your chin is over the bar, arms are bent. But you achieve this with the help of an auxiliary object - a chair or a bench. Get down as slowly as you can. Perform three to four sets of several exercise attempts. This complex is also good for those who have not trained for a long time and have just resumed training.
Pull-ups with a partner. Hang on the horizontal bar, and your partner, grabbing you from behind, let him help you lift. Three approaches are performed with a decrease in the number of exercises. Remember that the main burden should lie on you.
Half pull. Position a chair so that your arms are bent 90 degrees to the bar, as if you've done half a pull-up. Do the rest yourself. The number of sets and pull-ups performed is similar for other sets of exercises for beginners.
Special simulator or elastic band. Many gyms have special machines to facilitate pull-ups, they are especially loved by girls. A full-fledged replacement can serve as an elastic band. Elastic bands for pulling up on the horizontal bar will not only reduce the load, but also regulate it with the help of a counterweight.

Pull-up program on the horizontal bar

To ensure personal progress in pull-ups, you must not only follow the correct technique for performing exercises, but also adhere to a certain training scheme. The 30-week pull-up program has proven itself very well. Thanks to it, you can achieve high stable results. The program provides for 5 approaches to the horizontal bar at each workout with a weekly increase in load.

You can see a detailed diagram of how to increase pull-ups on the horizontal bar in the picture below. It is suitable for both men and women.

Injury risks

Pulling up on the horizontal bar, although technically not a very difficult exercise, can be fraught with injury or discomfort after intense training.

The first thing to be wary of is the appearance of corns. They are formed when the skin of the palms is pinched or rubbed, and often not only in women, but also in men, they occur after the first workout. The best remedy protection against them are special sports gloves that will help you stay on the crossbar.
When doing pull-ups, especially for beginners, there is a high risk of falling. This happens with insufficiently strong hands, weak grip, wet or slippery hands. Gloves or special talc will help get rid of wet palms, and to make the hands stronger, you need to additionally train the wrist muscles with a long hang on the horizontal bar and special sets of exercises for beginners.
During intensive training, especially on initial stage avoid pain in the muscles, joints and ligaments of the upper half of the body. To minimize these discomforts, follow the correct technique, warm up before pull-ups, increase the load gradually.

air squats. Duration 20 minutes. For beginners.

There are no traumatic sports, there is improper exercise. Be sure to include pull-ups on the horizontal bar in your training system and very soon you will be able to show off an amazingly beautiful torso and pumped up arm muscles. But don't forget about training. lower extremities. Then you will be absolutely irresistible.