Chest-to-Bar Pull-Up

Technique

How to perform Chest-to-Bar Pull-Up

1. Grasp a pull‑up bar with an overhand grip slightly wider than shoulder width and hang with your arms fully extended, shoulders depressed, and core braced.
2. Engage your glutes and maintain a hollow body, keeping your legs together and avoiding any swinging; this is your starting position.
3. Exhale as you explosively pull upward, driving your elbows down and back while squeezing your lats and upper back so that your sternum makes contact with the bar.
4. Pause briefly at the top, maintaining tight shoulder retraction and a neutral neck without shrugging.
5. Inhale as you lower yourself under control to the full dead‑hang position, fully extending your elbows and keeping tension in your core.
6. Repeat for the prescribed repetitions, ensuring each ascent brings your chest to the bar and each descent is smooth and controlled.

GymDaze demonstration

Watch Chest-to-Bar Pull-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.