"How Can I Improve My Chest To Bar?"

Coach Jessica Estrada recently received a question about chest to bar pull-ups: “I can do strict pull-ups, but I am having trouble with chest to bars. What progressions can I do?”

The biggest difference between pull-ups and chest to bar pull-ups is the strength and mobility components. Chest to bars require much more strength, and a greater range of motion , so that you can drive your elbows behind the body, without losing your midline.

Strict Chest to Bar Pull-Ups

1. The goal of the chest to bar is to make contact with the bar just below your clavicle. That requires a much greater range of motion in your upper body.
2. PVC Pipe Drill: Use this progression as a warmup to build strength, improve mobility, and initiate your muscles to start firing. Lay with your stomach on the group, PVC pipe in your pull-up grip, with your arms fully extended overhead. While lifting your chest, pull the PVC pipe as low as possible, and return back to your starting position.

Kipping Chest to Bar Pull-Ups

1. Like kipping pull-ups, you still want to maintain a hollow body at the top of your chest to bar.
2. As you perform the movement, drive your elbows back and down, and lean into the pull-up bar, as if you were trying to look at your toes from over the bar.
3. After hitting the hollow body position at the top of the chest to bar, push away from the bar in that same position, until you reach the bottom of the movement and swing into your arch position, allowing you to connect the next rep.

For more information, visit KarhuStrength.com

Видео "How Can I Improve My Chest To Bar?" канала Karhu Training Co.