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Pulling on the crossbar
Last reviewed: 20.11.2021
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Master this exercise
Guys avoid pulling up on the crossbar mainly for one reason: this is a heavy exercise. If you can not pull yourself up even once, it's embarrassing to even climb a crossbar. It's not so easy to forget the terrible school memories from physical education lessons: your skinny hands and laughing classmates.
But if you can not perform at least 10 pull-ups in an ideal way, or you have not done this exercise for 3-4 years, you should catch up. Pulling up is the best way to pump the largest muscle group in the upper body: the widest back muscle. If you do not improve your physical shape, the muscles will not grow.
Decision? Use the advice of our guide, and you will conquer the crossbar. Since pulling up weight of your body, this exercise requires a different approach than bench presses and arm bending.
Instead of adjusting the weight of the weights - what you do in weightless exercises or simulators - you will adjust the exercise based on your capabilities. Thus, the amount of pull-ups that you can perform will determine your exercise program. This gives a guarantee that you will always use the right plan for pull-ups - no matter if you can pull up more than 10 times or do not master even once.
Result: You will have a pumped up body - and the ghost of school grievances will finally leave you.
Check your limit
Before you begin, determine how many times you can pull yourself up. Here's how to do it: Hang on the crossbar grip on top, arms slightly larger than the width of the shoulders, absolutely straight. Cross your legs behind you. Without moving the lower part of the body, pull yourself as high as possible; your chin should rise above the crossbar. Stop for a second, drop to the full straightening of the hands, then repeat.
Calculate how many pull-ups you performed, and select the exercise program according to your best result. Do this program twice a week with a break of at least 2 days.
After 4 weeks, check yourself again. Depending on the results, either go to the next program, or repeat the same program for the next 4 weeks.