Reverse grip pull-ups than replace. How to replace pull-ups on the horizontal bar

Translation - Andrey Oskolkov, for the portal

Once upon a time I could not pull myself up even once. Damn it, couldn't even push up off the floor! I asked my mother to write a note for the teacher to take time off from physical education class, I was so afraid physical exercise... I was reluctantly taken to play in the team.

Times change, and around the age of 20, I learned how to get my body to do what I want it to do, and pulled myself up for the first time. I now do 20kg pull-ups and this is one of my favorite exercises.

People keep asking me how to learn to pull up, or how to pull up more times... Therefore, I decided to collect in one article all those tips and exercises that helped me myself.

To begin with, I will say that DOES NOT WORK personally for me. That doesn't mean it won't work for you either. I've noticed that a lot that works for most doesn't work for me, so maybe I'm some kind of anomaly. So:

Pull of the block to the chest... I believe this does not work for several reasons. First, you won't be able to pull a lot without a barrier on your feet - at some point you will "jump" after the weight. The barriers hit your hip flexors, for which this position is unnatural for pull-ups. Secondly, pulling the block to the chest does not imitate pull-ups, therefore it is not the best auxiliary exercise.
Gravitron... (For our halls - a rarity). An exercise machine with an auxiliary pull-up mechanism. I never even get close to him. On the surface, it seems that it can help in pull-ups more than the deadlift. However, in both cases, my ability to do pull-ups in the gravitron has improved, while my regular pull-ups have remained the same. The same is with the use of elastic bandages.

I understand why these methods did not work - all due to the fact that at that time I did not do other exercises besides them. Luckily I figured it out and tried new methods. So, if you want to learn how to pull up, you need to pull up and do the auxiliary elements for this exercise.

Here are ten exercises to help you learn to pull up and increase your reps:

1. Vis

If you want to pull up from the hang, then it would be logical to first learn how to do the hang itself. For many people, simply hanging from the bar is the hardest part of the exercise. I always say - strong grip gives a strong upper body. So do hang.

Try hanging from the bar for as long as you can. If your arms are already strong enough, you can complicate the exercise with bar extenders (special pads, or wrap with a towel), try hanging on three, two, one fingers, on one hand, and so on. You can also try an exercise with weights, or with a change in the position of the legs. I like to do one-arm hang with leg raises.

2. "Scapular" pull-ups.

This is a great help for people who have problems with lateral muscles backs (which are primarily used when moving up). Get into a hanging position with your arms extended, and "pull" your shoulder blades up. This exercise will help you understand the mechanics of movement and make your back stronger.

3.Mouse wings. I learned about this exercise from Dan John. You lie face down on a bench and hold two heavy weights or dumbbells. Pull the kettlebells up as if you want to touch your armpits with your fingers, and in the peak position squeeze the shoulder blades for 5+ seconds. This is a fantastic exercise for increasing strength in the pulling motion.

4.Lifting and pressing kettlebells.

This exercise will increase grip strength, core muscles, shoulder mobility and stability, all of which have great benefits in pulling up.

5.Bananas.

If you want to learn to pull up really well, you need to teach your body to do gymnastic positions. "Bananas" teach you to take the right position, and will also strengthen the abdominal muscles.

Take a lying position, try not to have a gap between the floor and the lower back. Bring your legs together and lock your knees. Raise your shoulders and legs off the floor, while bringing your arms back or close behind your head. Keep this position as long as you can. For complication, you can wiggle back and forth.

6. Reverse "Bananas".

From the pre-push-up position, lift your pelvis and extend your arms forward as far as you can. Hold the position.

7. Pull-ups on the floor.

Get into a banana position on the floor. Grab the bar and pull yourself up to it (can also be done with a partner, not on a machine). Take the starting position with the help of the shoulder blades. Stretch your body until your throat is flush with the bar.

8. Isometrics.

I'm a big fan isometric exercises to build strength. For pull-ups, I like doing isometrics at weak points of movement for 5-10 seconds (for me this is the peak part of the movement). I also do isometrics with body weight and weights at various points in the movement. It's incredible useful exercise to increase strength.

9. Negative repetitions.

This is the only type of negativity that I allow in the audience. Take the peak position of the hang on the bar, the body is pulled up so that the chin is above the bar (jump, or using a stand). Hold this position for a few seconds, then begin to slowly lower yourself down until your arms are fully extended. I am currently doing this exercise with 24kg or more to achieve the 24kg pull-up goal.

10. Pull-ups with an assistant (partner).

If you can't pull up, ask someone to help you. Instead of grabbing your legs or feet, have him support your ribs. Make sure you are doing the exercise correctly and let him help you as many times as necessary.

Common mistakes when pulling up

1. Jumping legs.

Many people try to jerk their legs to give the body an impulse at the beginning of the movement. This is not necessary, keep your body in the correct position.

2.Squeezing the shoulders and lowering the chin to the chest.

This makes you weaker, as the mechanics of movement and muscle work are disrupted, and can also lead to headaches. And to look at it is not very pleasant.

3. Do not straighten the arms at the bottom of the movement (negative).

If you started or finished a pull-up with bent arms- you haven't completed the repetition! And you are a cheater 🙂

Hopefully this article will help you learn to chin up or increase your reps. Use the tips and exercises that work for you. The body of each person is individual. Make sure you are working with weak points to the maximum, although this is not very pleasant.

The reverse grip pull-up is the most overlooked variation of the classic strength exercise. Here, unlike conventional pull-ups, the mid-back muscles are targeted, the development of which is responsible for the "back thickness". Therefore, if you look like a reed in profile, and you do not have enough body width, then urgently learn how to perform such pull-ups.

Why do you need a reverse grip chin-up?

First of all, to increase the thickness of the back. This is a very urgent problem among beginners and experienced athletes. In pursuit of the width of the back and silhouette, they forget about the thickness, which makes them look rather comical in profile. In the slang of bodybuilders, these are called Whatman paper. Wide sheets that are invisible in profile.

Reverse grip pull-ups are great for developing the trapezoid and rhomboid muscle. Quite often, beginners cannot adequately load this muscle group, since in classic rods work mainly with biceps and lats. The problem is the shortened amplitude and insufficient weight of the weights. Heavy weight in pulls to the belt or in the same shrugs leads to a complete loss of correct technique, and this automatically overloads the spine, lats and biceps. You can put up with the latter, but overloading the spine after a few workouts will cause hellish pains, which will be a signal for possible osteochondrosis or osteoporosis. This is without taking into account the heavy deadlifts that can easily lead to a hernia without proper technique.

The back muscle paradox is amazing:

The mid-segment (diamond and trapezoid) responds well only to heavy loads;
You can load this area of the back in a deadlift or, for example, in a pull to the belt in an incline;
The increase in weight in these exercises is guaranteed to lead to a loss of performance technique;
Violation of the technique guarantees you a spinal injury.

That is, you are simply unable to safely load the middle of your back. As a result, the athlete focuses his attention only on the lats, trying to give a side load to the trapezoid. The width of the back progresses, not its thickness.

The reverse grip pull-up is the only basic back exercise that will allow you to load your midsection without the risk of injury or back problems. For the sake of fairness, we note that there are all kinds of lever and block simulators that simulate the load on the trapezium and rhomboid muscles, however, the load coefficient in them will be several times lower, because this is an isolating movement with a fixed amplitude and trajectory of the weights movement. Therefore, our choice is the reverse grip pull-up.

How to do reverse grip pull-ups correctly?

Start position
Grasp the bar with a medium reverse grip. The palms are facing you, and the grip is equal to the width of your shoulder girdle. Throw your head back a little. Tighten your abs. Bend your legs slightly at the knees and cross them in the calf area.
Pull-up
With a powerful explosive force, bend your elbows and pull your ribcage up to the bar. Imagine in your mind how you pull the horizontal bar towards you. You should practically touch the horizontal bar with the middle region of the pectoral muscles - this is a sign of the correct execution technique. To do this, you will have to tilt your body.

The elbows should point straight down. At the critical point, bring your shoulder blades together and tighten your biceps. After a second delay, begin to slowly return downward.
Reverse phase
Returning the torso downward should be a single smooth movement. That is, you unbend your arms and at the same time lower your legs down to the starting position. You cannot relax downstairs and do not relax in any case shoulder girdle... Try to catch the momentum and start a new rep.

Common mistakes

Narrow grip
A grip where the palms almost touch each other - main mistake such pull-ups. In this case, the back muscles cannot contract (innervate) normally. The nervous system blocks their activation due to unnatural movement and the risk of injury

Also, you will experience hellish discomfort in the forearms and biceps. But the main drawback of such a grip is the inability to pull up to the horizontal bar with the body. Your arms will restrict the movement of your torso, which will noticeably reduce the working range.
Lack of torso lift
Classic pull-ups involve pulling up to the chin. In the opposite version, you need to reach for the crossbar with your chest, gradually turning the movement into a horizontal thrust. The elbows should be nearly perpendicular to the torso. To do this, while moving, it is necessary to arch the chest, strain the press and raise the legs forward. Otherwise, you will be doing regular pull-ups, but with a reverse grip.

If you can't put your legs forward, you need to thoroughly approach the issue of training the muscles of the core, and the press in particular. Use curls and hanging leg raises. Two exercises should be enough. Watch your technique, not chase the number of repetitions.

Style summary

Reverse grip pull-ups are one of the must-have pull-up options. If you want to achieve a beautiful, athletic figure silhouette, you need to combine different types pull-ups. Of course, there are quite a few of them. Among the many, only a few are required, and pull-ups with a reverse grip are among them.

Learn this technique gradually. If you cannot pull up 1-2 times, we advise you to apply this technique in cravings top block... Use a similar reverse grip and pull the handle towards your chest. This will develop a motor stereotype in your nervous system, which will allow you to quickly learn real pull-ups.

Pull-ups are among the most effective exercise performed with their own weight. By changing the execution technique, you can shift the emphasis of the load to different areas of the back and arms. However, this movement is not given to everyone, so a completely reasonable question arises - how to replace pull-ups?

In the arsenal of bodybuilding, there are many exercises that replace each other in one way or another. And pull-ups are no exception. The only thing that needs to be said is that exercises that act as an alternative to pull-ups are more isolated and less basic, but use the same muscles in the work.

Below we will look at the main options for pull-ups and their replacement exercises.

Thus, each type of pull-up can be replaced without problems with traction movements on the block. However, it should be understood that these exercises are not able to fully replace the pull-ups on the horizontal bar and are more suitable as auxiliary movements. Therefore, it is still recommended to train classic pull-ups, supplementing them with substitute exercises.

Pull-ups are an extremely difficult exercise, especially for beginners. For example, most Marine cadets take up to six months to do their first full pull-up on the bar.

What makes this exercise so difficult? The main difficulty lies in the fact that a person needs to raise their own weight using only the muscles of the upper body. It is for this reason that aspiring athletes are looking for alternatives to pull-ups before embarking on this challenging exercise.

Learn how to replace pull-ups at home and in the gym in this article.

Pull-ups with an expander

To facilitate the exercise, first of all, you should pay attention to elastic band... It helps to raise body weight and makes the exercise more manageable. If you have a horizontal bar, such pull-ups can be trained even at home. The only drawback is that the expander does not help much at the very beginning of the movement.

Execution technique:

Attach the elastic expander to the horizontal bar. The load level will depend on its resistance.
Place the expander on one knee. Then grab the horizontal bar with the middle or wide grip.
Bringing your shoulder blades together and bending your elbows, pull yourself up until your chin touches the bar. The elbows should be spread apart.
Hold for a second at the top and lower yourself to the starting position. Repeat maximum amount once.

Simulators

When preparing for full-fledged pull-ups, you must resort to the help of special simulators. They allow you to use less weight than your body weight and help you gradually build muscles in your back, arms and chest.

This way, machines that can do pull-up replacements can help bridge the gap in muscle strength from where you are now to the level you need to reach in order to do at least one full pull-up with own weight... The difficulty lies in the fact that there are not so many exercises that completely imitate pull-ups.

It is also worth considering what types of pull-ups you want to replace. Straight grip pull-ups work on the biceps and pectoral muscle, and pull-ups with a reverse grip are aimed at working out the lower part of the trapezius muscles.

So, let's consider in practice how to replace pull-ups in the gym and at home.

The Gravitron is a counterweight trainer in which you can independently vary the load. The larger the counterweight, the easier it is to perform the exercise. Use gravitron pull-ups in the early stages of your workouts.

Execution technique:

Prepare the simulator by setting the required weight (for beginners, 70-80% of the body weight). Climb onto the machine with your knees on the platform and grasp the upper handrails with your hands. Keep the body straight and look up at the ceiling.
As you exhale, using the lats of your back, begin to pull yourself up to a point until your chin is level with the handrails. At the top, squeeze your lats and hold for a second.
Then, as you exhale, slowly straightening your arms, return to the starting position. Do 10-15 reps.

Row of the upper block to the chest

This is the main pull-up exercise. If the question of how to replace pull-ups, you needed an unambiguous answer - the pull of the upper block to the chest. Therefore, it is very important to do this exercise to strengthen your back muscles. It is necessary to work with sufficient weight in order to achieve muscle hypertrophy.

Execution technique:

Preset the machine for yourself by adjusting the seat and setting the operating weight.
Stand up and grasp the handle with a wide enough grip. The arms should be slightly wider than the shoulders. Sit down with your hands up. Lean back a little, the cable should be taut. Your torso is the counterweight.
With your shoulder blades flat on your latissimus dorsi, pull the handle toward your lower chest so that your elbows point 45 degrees downward. Maintain a slight backward deflection of the body as you travel.
Return the handle to the starting position. Do 10-15 repetitions.

Vertical pull in a hummer

This exercise is similar to the previous one, but its peculiarity lies in the fact that when the levers move along a stable trajectory, the joints and spine do not receive too much load. Upright pulls are definitely worth replacing pull-ups.

Execution technique:

Preset the machine for yourself by adjusting the seat height and setting the operating weight.
Sit with your torso resting on the back of the machine. Flatten your shoulder blades, keep your back straight, keep a slight deflection at the bottom. Keep the body motionless during the approach. Grip the levers of the machine with a narrow grip, elbows close to the body. Using a wide grip, the elbows should go to the sides.
Pull the levers towards you, synchronizing your breathing and movement. As you exhale, connect your shoulder blades to fully open your chest. Lift the levers with the power of your lats, pulling your elbows back as much as possible.
As you inhale, reverse the movement and gently bring your weight back to the starting position. At the lowest point, hold a small angle at the elbow joints. Do 10-15 repetitions.

This exercise is designed to train the large back muscles. The movement is similar to the barbell pull to the belt, but the accuracy of the exercise is easier to observe in it. Thanks to this, you can work with large weights without fear of injury. The T-bar deadlift can be done as in special simulator, and with an ordinary barbell.

Execution technique:

Place the pancakes on one end of the bar. Press the opposite end into a corner or ask your partner to fix it with your foot. If you have a special handle, attach it to the fretboard next to the pancakes. If there is no handle, grab the bar with both hands near the pancakes. One brush in front, the other behind.
Place the barbell between your legs and then lean forward with your knees bent. Using your back muscles, lift your core up to lift the bar off the floor.
As you exhale, pull the bar towards you, without taking your elbows away from the body. Hold for a second at the peak point, bringing your shoulder blades together.
As you inhale, slowly lower the bar to the starting position, feeling a stretch in your back muscles. Do not bend your elbows at the bottom, leaving the pancakes hanging. Do 10-15 repetitions.

Conclusion

So, now you know what exercises to replace the pull-ups on the horizontal bar. However, if you have not yet learned how to pull up or do it only a few times, do not rush to look for a replacement. You can perform them in a special simulator - a gravitron or use an expander. Over time, your tendons and muscles will get stronger, become more resilient, and you can easily pull up on the horizontal bar not only with your own weight, but also with an additional load.

vertical thrust in a hummer;
t-bar deadlift;

fit4gym.ru

How to replace pull-ups - Fitness Now

How to replace pull-ups?

Undoubtedly, pull-ups on the horizontal bar are one of the most effective basic exercises for the back and entire upper body, which can be performed not only in the gym, but also on sports ground in the yard or even at home if you have a horizontal bar for your home. However, for one reason or another, some people cannot do this exercise. A reasonable question arises, how to replace pull-ups on the horizontal bar? Fortunately, pull-ups are far from the only back exercise, and there are many alternative exercises to replace the pull-up on the horizontal bar.

How to replace pull-ups on the horizontal bar

The easiest and most optimal way to replace pull-ups on the horizontal bar is to do a similar exercise - pulling the upper block to the chest or behind the head. Both exercises use the same muscles, have a similar trajectory, range of motion, and are interchangeable. While pull-ups are a more effective back exercise than pull-ups. However, if you do not have the opportunity to do pull-ups, you can safely replace them with this exercise.

Also, pull-ups on the horizontal bar can be replaced following exercises:

vertical thrust in a hummer;

horizontal thrust in the simulator;

bent over barbell or dumbbell row;

t-bar deadlift;

Finally, I would like to give you some advice. If you are looking for something to replace pull-ups on the bar because you have not yet learned how to pull up or pull up just a few times, then do not rush to look for a replacement for pull-ups. You can do gravitron pull-ups or elastic-band pull-ups. After a while, your tendons and muscles will become stronger and you will be able to pull up on the horizontal bar without any problems, not only with your own weight, but also with additional weights.

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How to replace pull-ups at home - Elfterra.ru

Types of pull-ups on the horizontal bar

Trainer "Gravitron"

But if there is no possibility neither gym visit or install a wall horizontal bar at home?

The trapezius muscles and deltas can be perfectly pumped without any shells with push-ups in an upside-down stance. This exercise should be done with your feet against a wall to maintain balance.

Let's take a look at the main "complex" simulators that are often not in the gym, or they are always busy so that they cannot be approached. What to waste time if you can use it to good use?

1. Pull-ups in the gravitron. Looks like this

2. Squats in Smith. They look like this, for example

3. Hyperextension. It usually looks like this

4. Lumberjack in the block. Looks like this or so

Something like that. Of course, this is not all. An encyclopedia of substitutions and options appears in the head with experience. The most important thing is to understand where which muscle works, how you can replace certain simulators, but first of all, you must perfect your technique impeccably so that any exercise bears fruit!

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Undoubtedly, pull-ups on the bar are one of the most effective basic exercises for the back and entire upper body, which can be performed not only in the gym, but also on the sports field in the yard or even at home if you have a horizontal bar for your home. However, for one reason or another, some people cannot do this exercise. A reasonable question arises, how to replace pull-ups on the horizontal bar? Fortunately, pull-ups are far from the only exercise for the back, and there are many alternative exercises to replace the pull-up on the bar.

How to replace pull-ups on the horizontal bar

Also, pull-ups on the horizontal bar can be replaced with the following exercises:

vertical thrust in a hummer;
horizontal pull in the simulator;
bent over barbell or dumbbell row;
t-bar deadlift;

elfterra.ru

what muscles work, technique of execution, how to replace

Exercises on the bar are one of the most affordable, since they do not require the purchase of special equipment, because there is a horizontal bar in almost every yard. Pull-ups help to increase the width of the back and form its impressive appearance in the form of the Latin letter V.

What muscles work

During pull-ups with a wide grip, the main ones will be involved following muscles:

the broadest muscle of the back;
diamond-shaped;
big round.

Additional are:

large chest;
small chest;
coracohumeral;
biceps;
triceps.

Did you know? The record for pull-ups belongs to the American Mark Jordan, who pulled himself 4321 times during the day.

Benefits and contraindications

Before proceeding of this exercise, you should know that it has not only health benefits, but also its contraindications.

The pluses include:

strengthening latissimus the back, which is otherwise very difficult to train;
the formation of an athletic back;
correction of incorrect posture.

However, such a pull-up is prohibited if you have at least one of the following diseases (injuries):

intervertebral hernia;
trauma cervical and shoulder girdle;
rachiocampsis.

What grip to do: direct, reverse, behind the head

Various grips engage different groups muscles. A direct grip uses the muscles of the back more. The rear delts and biceps are minimally involved with this grip.
With a reverse grip, the load on the biceps increases to 50% of common work of all muscles, the lower part of the latissimus dorsi also works.

When gripping the head, the load is shifted towards the posterior deltoid and trapezius muscles, while flexibility is very important shoulder joints.

Important! When pulling up, it is necessary to observe the full range of motion, this will help to more effectively activate neuromuscular activity.

Correct pull-up technique

For effective and safe execution pull-ups you need to know the correct technique for this exercise:

Go to the crossbar, grab it.
Place your arms wider than your shoulders.
The body is relaxed, the arms are straightened, the grip is exclusively due to the forearms.
Inhale deeply with full breasts.
As you exhale, tense your back muscle, pull yourself up to your chest, fix your elbows in one position.
You need to pull up until the bar is at chest level.
You need to go down on the exhale, doing it smoothly and without jerking, so as not to injure the muscles and joints.

Video: pull-up technique

How to learn to pull up with a wide grip from scratch

Wide grip pull-ups are a more difficult version of the classic pull-up, so the initial requirements for it are higher. Since the latissimus dorsi muscle is not as developed in beginners as in professionals, this exercise will be very difficult at first.

We advise you to ask another person to support your legs and push you up to make it easier to perform the exercise on initial stage until the muscles receive the necessary strength to self-fulfillment exercises.

Important! After the end of the exercise, you cannot jump to the ground, since jumping causes the vertebrae to contract, and this leads to damage to the vertebral discs. You need to gently lower yourself onto your toes.

You can use simulators that, using a counterweight system, will help you lift your own weight up, or perform vertical thrust v block simulator.

How to complicate

The human body quickly adjusts and gets used to monotonous loads, as a result of which at a certain point your progress may stop. To avoid this, it is necessary to modify the monotonous exercises and increase the load.
To do this, you should perform similar pull-ups with different grips; it will be useful to use additional weighting materials, for example, an athletic belt, to which athletic discs of various weights are attached with a chain.

Secrets and subtleties of execution

When doing pull-ups, remember the following:

The exercise should be performed so that the latissimus dorsi muscle works, not including the biceps and forearms.
Feeling pain and discomfort, you need to make sure that your arms are at the optimal width (slightly wider than your shoulders).
If your grip is not strong enough, use the traction straps.
It is imperative to give your muscles time to recover so they can rest and grow (1-2 days of rest between workouts will be sufficient).

What can be replaced

The pull-up uses the muscles of the upper body, so to replace it, you need to use simulators for this particular part of the body: pulling the upper block and dumbbells to the belt in the slope, deadlift to improve and increase muscle mass.

Did you know? If at age 55 and older you can do more than 6 pull-ups on the bar, then you can be proud of yourself. This speaks of your excellent physical form.

The pull-up on the bar is still one of the easiest and most affordable exercises to improve overall physical layer person. In order for the training to bring the desired result, it is necessary to learn the correct pull-up technique, and also not to forget about the regularity of the training.

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Pull-up on the horizontal bar

Unfortunately, we often do not have enough time to take care of our health thoroughly. Many, for various reasons, cannot regularly attend workouts in sports hall, but this does not mean that improving health and strength and pumping up muscles is an impossible dream.

After all, there is an exercise that is not only useful and effective, but also accessible to everyone - pulling up on the horizontal bar. Conventional pull-ups on the horizontal bar can be called strength exercises, since they develop all muscle groups no less effectively than serious strength training.

So, you just decided to start practicing on the horizontal bar. Before moving on to complex exercises, it is necessary to thoroughly master the technique of pulling up with two hands. We can say that this is the main pull-up on the horizontal bar, which can be performed not only by novice adults, but also by children and adolescents.

Pulling up on the horizontal bar from scratch

Many beginners ask themselves the question - how to pull up more on the horizontal bar? In order to learn how to pull up on the horizontal bar, first of all, it is necessary to develop the strength of the arms. Negative pull-ups will be of great help in this. What it is? When you hold on to the horizontal bar and lift your body up, then these are positive pull-ups, since you have to make an effort. And when lowering back, the arms just relax - this is a negative pull-up.

In order to perform it, you can stand on a stand or train on a low horizontal bar. The bottom line is that, having reached the top point, holding the bar with your hands and placing your chin over the horizontal bar, slowly go down. At first, it is enough to perform 3 sets of 5-8 times.

Thanks to repeated (more than 10 approaches), but short (3-5 repetitions) negative pull-ups during the day, it will develop muscle strength... Try to pull up as slowly and forcefully as possible, as fatigue and pain are a sign of training and muscle growth.

If you do not have enough strength to perform even negative pull-ups, then you can prepare your muscles for the load in advance. To do this, for about a week (every other day), push-ups with a wide grip as slowly as possible for 6-8 times for 3-4 approaches and perform classic lifts with dumbbells for biceps 12-14 times for 4-5 approaches.

When you manage to do more than 50 push-ups, then it will be easier for you to pull up about 5 times. If you have never pulled up on a horizontal bar, it is advisable to first train with a partner who will support from behind. But you should not completely rely on your partner, and do most of the efforts yourself.

Pull-up technique on the horizontal bar

The correct pull-up technique is very important, as with the wrong technique, any exercise can become dangerous and harm your health. Correct technique pull-ups implies correct breathing... Before doing the exercise, fill your chest with air as much as possible and hold your breath. In this case, pulling up must be done strictly vertically, by lowering the elbows. If you're just learning to pull up, try to avoid following errors:

You can't throw your head back with a jerk and lift your chin up. Moreover, to do such a movement while inhaling and to reduce the shoulders at the same time. This is fraught with injury to the cervical vertebrae.

When doing pull-ups, you cannot wriggle with your whole body, trying to do one more exercise. Otherwise, the goal of pull-ups will not be achieved - to pump up the muscles of the back and arms. How to swing on the horizontal bar correctly? To get the most out of your exercise, follow these guidelines:

Hold on to the bar firmly. If the hands slip, then the grip is not strong enough.
Thumb should be at the bottom.
Try to perform pull-ups without swaying the body and inertia, only with the help of muscle strength
At the top of the pull-up point, the chin should be over the bar.
Breathe correctly. When pulling up (straining), breathe out, when lowering down, relax, breathe in
Pull up and down quickly, but smoothly, without jerking.
The legs are slightly bent and crossed, the back is slightly bent

If you perform pull-ups quickly, then in addition to endurance, strength and muscles, it will develop and explosive power... Slower pull-ups will build muscle faster, but the movement will be less mobile. To achieve great results, you should adhere to the pull-up program.

Types of pull-ups on the horizontal bar

There are various pull-ups on the horizontal bar, the photo will help you get to know them. If we briefly classify pull-ups, then what types of pull-ups can be distinguished:

Pulling up by the type of grip, that is, in what position the hands grip the bar:

Direct grip - upper, normal
Reverse grip - lower, for biceps, "babsky"
Neutral grip or opposite

Depending on the type of grip, you can pump different muscle groups. The back muscles work actively when pulling up with a straight grip. To pump your biceps, pull up with a reverse grip. The neutral grip engages the shoulder / brachioradialis muscles and biceps.

Grip width, depends on the setting and the distance between the hands

Medium grip evenly distributes the load between the muscles of the arms and back
Wide grip engages back muscles and wings
”Narrow grip emphasizes arm muscles

The grip width affects the degree of muscle load, so it is necessary to adjust the load by increasing or decreasing the number of repetitions of pull-ups.

Pull up clean

"Clean" pull-ups involve lowering and lifting slowly and smoothly.
With swing - a sharp rise of the body to the top
With incomplete extension of the arms at the elbow joint

Pulling up at the point where the bar touches

Standard pull-up when rib cage touches the crossbar, allows you to evenly distribute the load, including all the back muscles in the work;
Behind the head, when the crossbar touches the neck, work out upper part body.

Pulling up in relation to the desired result

Pull-ups on the horizontal bar for weight gain - quickly rise and slowly lower
Quantitative pull-ups - on the contrary, with a slow rise and a quick lowering.

How to replace the pull-up on the horizontal bar

What to do if the initial level of training is not yet sufficient to perform several approaches of pull-ups. Is there anything you can replace pull-ups to do exercises with less weights than your own weight? How easy is it to pull up on a horizontal bar?

Trainer "Gravitron"

The pull-up can be replaced with a similar exercise. If you have the opportunity to visit a good gym, you can train on the Gravitron simulator. It mimics the pull-up process and helps those who cannot do it with their own weight to pull up.

Pull of the vertical block

"Gravitron" and pull-ups perfectly replace the vertical block. This is an easier and more affordable option to replace the pull-up - the exercise "deadlift vertical block". Even at the very initial stage of training, you can perform this exercise with a weights of thirty kilograms. The weight is then gradually brought to the point where, after a three-minute rest, it will be difficult to complete six sets. The pull of the vertical block helps to build muscle mass in the back, biceps and rear deltas and prepares for more effective horizontal bar exercises.

Exercises without shells

But if there is no way to visit a gym or a wall-mounted horizontal bar to install at home? Trapezius muscles and deltas can be perfectly pumped without any shells by push-ups in a standing upside down. This exercise should be done with your feet against a wall to maintain balance.

Pulling up on the horizontal bar can be one of your main and favorite exercises to help you stay healthy and fit.

Read other topics:

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What Exercise Can Replace Pull-Ups?

Sorry for the absence. A horizontal bar, even in urban conditions, can either be bought (there are those that are screwed into the doorway, using the jack method, apparently, they can be removed just as easily after exercise), or you can find an open stadium nearby, there should be horizontal bars. Although the need for invention is tricky, I practiced hanging on a shelf under the ceiling, it was lucky that it was very strong. Well, yes, this is about finding the crossbar. And now about the training system. I myself admit that almost all my life I myself did not know how to pull up, although I was not a fat man, and when I started practicing, about six months ago, I was surprised to find that now it is quite easy. But you need to understand that pull-ups are quite a difficult exercise, unlike push-ups or squats, albeit on one leg, therefore quick results do not wait, though, suddenly your metabolism is crazy and you will quickly gain a lot :) So. The system itself is taken from the book of an American prisoner (don't be alarmed!) By Paul Wade. The book is called "Prisoner Training" or "Convict Condition", since a fan translation of this book has recently appeared. The whole point of Wade's exercises is to develop physical strength, namely strength, by training with your own weight (Do not roll your eyes now, no "turnstiles" have anything to do with her). This system has the Big Six - 6 basic exercises that develop all muscle groups. These exercises are: Squats, Push-Ups, Pull-Ups, Hanging Leg Raises (Abs), Bridge (Back), and Handstand Push-Ups (yeah, upside down, I haven’t gotten into this part yet and am only doing the five :)). You will say that these exercises are quite simple for many people, but I will ask you - how many people can do 10 high-quality push-ups on one arm? Squats to the floor on one leg? One-arm chin-ups? I don't think it makes sense to answer. What I named is the final steps in each exercise, there are 10 steps in total per exercise. I have achieved only one so far - about 10 squats on each leg (but there is room to grow). I will not retell you the whole book now, just below I will attach a link to the torrent, or you yourself can find it by author and title. Just get ready that this is a long way, as if you strive to press 130 from the chest, but you can only 50, because you have to work hard, so here. The book describes everything how to perform the exercises (by the way, all of them should be performed smoothly, not in quick jerks, otherwise there is no effect), which training program to choose for yourself, and so on, why you cannot jump from exercise to exercise right away (the chapter on postponing strength "to the bank") and so on. A very sensible book and I would not recommend it without experiencing its results myself. As for pull-ups, I will tell you about the first steps, at first these are very light exercises that are designed more for endurance and preparation of muscles and tendons, their strengthening. These are exercises, like pull-ups to the table (probably remember, at school it was sometimes similar exercise, low crossbar, and you lie down under it and pull up, lifting not all the weight), pull-ups with support, incomplete pull-ups, and with each level in the exercise the number of times required in the approach decreases, by the way, if the first exercise requires 50 repetitions to switch to another step, then in full pull-ups you need to do 10 in the approach in order to go to tight (hands together). Personally, I do three times a week, highlighting 2 exercises per day, and a day of rest in between. At first, it will seem to you that there is no result, and you will want to leave it all. It is not necessary, the first steps are almost always easy to pass, if you successfully complete the required two or three days, feel free to move on to another step, but the main thing is not to rush. And then, after a month, look back and remember how you could not take the 2nd step, and now it is already 4m) And you will want to grow further. I hated pull-ups because I didn't know how, and now, happily passing by, I will jump, and I will pull up smoothly several times, because I know

otvet.expert

reverse grip, behind the head, alternating and others

Wide-grip pull-ups on the horizontal bar are a movement that has a large number of fans and, along with push-ups, is a favorite. basic exercise for many men and girls, as it works the back muscles in the most thorough way, as well as the main muscle groups upper body.

And although lifting on the bar is considered by many to be a fairly simple movement, in fact, the fundamental point is its correct execution.

What muscles are working?

Of course, include in your training program such an exercise is possible only in two cases. The first case: when you have already mastered the classic lifts on the horizontal bar well enough and can easily perform it for many approaches at a time. The second case does not exclude the first: wide pull-ups can be performed when the coach "assigned" them to you.

So, the benefits of such training are obvious: the wider the grip, the more actively the lats, rhomboid, large round muscles of the back are loaded, respectively, the better it is seen final result workouts.

It seems that such an exercise cannot have drawbacks, but this is far from the case. If done incorrectly, you can easily overload your back muscles, and in the worst case, even get injured. Especially beginners suffer from this, who already at the first stages try to "overdo it" and take too wide a grip, which can easily lead to microtrauma of the shoulder joints. You also need to use weights with caution.

Carefully! If you are a beginner, do not practice a wide grip right away - it can injure muscles and joints. The distance between the palms should feel comfortable for you personally. It is usually calculated like this: your shoulder width plus twenty to twenty-five centimeters.

Classic version

Let's take a closer look at the implementation in stages. The execution rules are not complicated:

Raise your hands, place them shoulder-width apart and grab the horizontal bar;
If the bar is low, bend your legs so that your torso hangs in the air. It is desirable that the crossbar is located higher for a comfortable exercise.
Hang a little under your own body weight. Then, in a smooth but vigorous movement, begin to lift up to your chest so that your chin rises just above the bar. Don't make any sudden movements!
When you reach this position, without stopping, lower the body down.
Keep all up and down movements under control. Stabilize your body by crossing your legs if you start to swing.

Return to starting position we perform without the use of sudden movements.

The widest;
Diamond-shaped;
Big round.

We also use the accessory muscles:

Large and small chest;
Biceps and Triceps.

3 more varieties

In addition to the classic version, there are 3 more effective type of this exercise, using a wide grip.

1. Pull-ups with a wide grip for the head

This type of training is more difficult than the classic version. This type of training encourages the involvement of the same muscles as in the previous exercises. The round muscle undergoes increased study. This type of exercise is actively developing it, and gives the back an additional relief.

Stages of execution:

Hang on the bar, tighten your muscles, bending forward so that the back of your head goes over the bar;
It is recommended to cross your legs to block body rocking and give stable position;
Returning to the starting position, straighten your arms.

Watch the video for more details:

Important! Do not help yourself by swinging the body, as this reduces the effectiveness of the exercise several times.

2. Reverse grip

The pull-up with a reverse grip on the back belongs to the "advanced" level. It is carried out according to the principle of the classic pull-up on the horizontal bar on the back. The exercise is performed in the following sequence:

Hang with a grip wider than your shoulders, palms to your face.
Raise until your chin is over the bar;
When doing it, it is recommended to slightly bend at the knees and cross the legs.

By performing the exercise, we direct the load on the following muscles:

The widest;
Diamond-shaped.

3. Alternating

This type of exercise allows you to load the rhomboid and latissimus muscles. They are executed in the following sequence:

Hang with a straight wide grip;
Get up, point my head to one hand;
The next time you lift, point your head towards the other hand.

Learn more from the video:

How to replace this exercise at home?

This type of exercise is successfully replaced by bent-over dumbbell rows. In this case, the same muscles work, but with less stress. Bent over rows may be an even more suitable movement for girls and women, as the weight of the dumbbells may be light.

You can use push-ups from the floor from the knees, as well as use the home exercise machine "wide grip".

This type of pull-up is aimed at shaping the relief of the back muscles. The V-shape of the back that forms the torso is achieved with just this movement. It works on the muscles of the upper back, which are responsible for the visual perception of the "powerful torso". Of course, this will not work for all girls.

In order to perform pull-ups with maximum efficiency, you need to use some guidelines:

We hang on the horizontal bar with a wide grip of the hands, pointing the hands away from ourselves. Widely spaced arms load the back and shape its silhouette.
Since this type of training is aimed at maximizing the development of the broadest muscles, the effort when lifting should be concentrated on the muscles of the back, not the arms. Please note that the back works, and the hands help, and not vice versa.
Elbow joints cannot be moved to the sides. This is very important point, since the load from the latissimus dorsi will go to the biceps. Don't jerk with your arms - lift your torso by engaging your back muscles.
If you find it difficult, correct your technique with the help of an instructor. Do not chase the number of sets performed. Spend more time perfecting your technique.
Raise the body until the chest stops at the level of the horizontal bar, and the chin is above the crossbar. Do not stop moving until the maximum position is reached. If you do not reach the bar with your chin, it is better to shorten the number of approaches for a while.
With poorly developed spinal muscles this pull-up is quite difficult to perform. We need to start with a general physical development... As the muscles of the back strengthen, you can turn them on, gradually bringing them to three sets of ten exercises.
For advanced level it is recommended to use additional weight by adding weight to the belt.

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