Chest-to-Bar Pull-Up

GymDaze demonstration

Watch Chest-to-Bar Pull-Up

Technique

How to perform Chest-to-Bar Pull-Up

1. Grasp the pull-up bar with an overhand grip slightly wider than shoulder width and hang with your elbows extended.
2. Brace your trunk, keep your legs together and establish a controlled hollow-body position without swinging.
3. Pull upward forcefully, directing your elbows down and back until your sternum reaches the bar.
4. Finish with controlled shoulder-blade retraction and a neutral neck rather than craning your head toward the bar.
5. Lower under control until your elbows extend, allowing natural shoulder-blade movement while keeping the body from swinging.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.