The horizontal bar remains one of the most popular ways to keep yourself in good shape. At the same time, many people bypass this design. - some are afraid to show a weak result, while others still have bad memories of passing this standard from school. But with some effort, anyone can correct this situation.

Let's see how to learn how to do pull-ups correctly on a regular yard 30 times.

Warm-up and stretching

Even before the first series of approaches, you need to bring the joints to the desired “condition”. You shouldn’t grab the bar right away - for an unprepared person this is fraught with injury. Often such warming up is underestimated or performed hastily and without much zeal. Meanwhile, a well-executed warm-up:

• Tones the sympathetic nervous system.
• Guarantees an adrenaline rush, which is necessary for working with large ones.
• Gradually increases the pulse rate and dilates the capillaries, thereby improving blood circulation and the circulation of oxygen along with useful substances.
• Accelerates metabolic processes in the body.
• Minimizes the risk of injury.

The main part before intense pull-ups on the horizontal bar takes 10–15 minutes and includes simple exercises.

Here they are:

• Tilts. Start with turning movements. The legs are straight, feet wide, the body is placed at a relatively right angle, held straight at the sides. When performing, try to move to the sides as widely as possible, looking at the hand raised up. 15 times on the right and left sides will be enough;

• Torso tilt. Keep your feet shoulder-width apart and keep your legs straight throughout the entire approach. It's even easier here - on the count of “one”, lean towards your right leg, reaching for your toes with your hands, when counting “two” and “three” - to the left followed by straightening. 35–40 reps.
• Jumping with clapping overhead. Stand straight with your arms down. When making a jump, spread your legs wide to the sides, not forgetting the clapping. There will be 20–30 such attacks in total.
• Circular rotations of the arms, shoulders and hands. Returning to the starting position, rotate with the maximum possible grip without bending your elbow (20 times back, forward and in different directions). It is also advisable to “disperse” your shoulders in a circle, raising your arms to their level (25–30 times on each side). It's easier with brushes - The palms are brought together into a “lock” and rotated in different directions for a minute.

No less important is the correct stretching. They switch to it only after warming up. Exercises of this kind will bring the muscles to the desired state, which will help avoid them.

Did you know? Vitaly Kulikov set a record in 2012- in a minute he did 59 straight-grip lifts! The “three-minute” record holder in this “style” remains the Korean Ngo Chayen, who did 100 pull-ups, and his achievement has not been surpassed for almost 30 years (since 1988).

This preparation will not take much time:

• Sitting on the floor, keep your legs together without bending your knees. Bend over, reaching your shins with your fingers. Then move on to the ankles and to the fingertips. Try to hold these positions for 8–10 seconds. Three approaches are needed;

• Standing between the supports (a doorway will also do), spread your arms to your sides, resting your palms on the supports. Do leisurely bends forward, staying at the bottom point for the same 10 seconds. 3-4 repetitions will stretch the deltoid and pectoral muscles.

Correct pull-up technique

Any, even the most progressive, scheme for increasing the number of pull-ups is unthinkable without proper execution. Therefore, let’s find out how to grab the crossbar.

Neutral grip

An ideal option for those who plan to study without leaving home. It is enough to buy and attach parallel ones, which are sold in sports stores.

This implies a load on the lower sections of the latissimus muscle, brachialis muscle and. At the same time, the teres major, deltoid and serratus muscles are also worked out.

It looks like this:

• Holding the bars, hang on the horizontal bar. Palms should be facing each other. The arms will be positioned quite narrowly (30–60 cm). Take a deep breath.
• Pull yourself up so that, as you exhale, you touch the bar with your upper part. If it doesn't work out the first time - It's okay, just try to reach out. An incomplete lift (with touching the chin) works only on the biceps, leaving the latissimus muscle without stress.
• Having reached the top point, hold for a few moments, then smoothly return to the original placement.

Narrow grip

Develops the same muscle groups as the neutral one, but they are also joined by the brachioradialis. When performed correctly, the shoulder blades are brought together, the rear sections of the “trapezius”, “delta” and “rhombus” are involved.

Let's get started:

• Sagging on the bar, spread your hands 20–30 cm. Feeling a stretch in your back, take a deep breath.

• Pull yourself up while inhaling. At the peak, the bar should be approximately near the chin, with the lats tucked.
• As you exhale, slowly return to the starting position.

Like other methods of pull-ups, a narrow grip eliminates all sorts of swinging, which only takes away strength. Make sure that your elbows are fixed, otherwise the load will not go as required.

Wide grip

Here the emphasis is on the upper part of the “wings”, rhomboid and teres major muscles. The muscles of the thoracic region, biceps and, as well as the subscapularis muscle, are tense. But they are assigned the role of assistants.

This method is considered basic, but you should not attempt it without proper preparation. And here is the progress:

• After jumping, grab the horizontal bar so that your hands are 20–25 cm wider than your shoulders.
• Hover briefly, allowing your lats to stretch. Please note that the load will only be on your forearms.
• Taking a deep breath, tense your “wings” and stretch upward. At the same time, try not to pull your elbows to your sides and leave your biceps alone.
• The chest should be at the level of the crossbar (you may not reach it a little).
• Exhale and slowly return down.

Did you know? Many worthy results are not included in the Guinness Book of Records, but nevertheless impress everyone. For example, as the result of Jen Keirs, who rose 236 times in a 36-minute approach. All this time he really did not stand on the ground and did not let go of the crossbar.

Beginners often have difficulties with this “style”. To get used to this mode, ask your partner to hold your waist or legs, which will make the task a little easier. Calculate your strength wisely - if the back muscles were still in “hibernation”, it will be enough to reach the horizontal bar with your chin. It is not worth doing approaches through force.

Strength test

The program associated with pull-ups on the horizontal bar starts with - determining the level of physical fitness.

Important! During the first approaches, you should not sharply throw your head back. This is unlikely to add strength, but it can easily twist cervical vertebrae or even lead to disc herniation. So be careful.

The essence of the test is extremely simple: you need to go to the crossbar and independently do the maximum possible number of lifts. Only completed approaches count.

The presence of more experienced “colleagues” will only be a plus - they will tell you how to do the exercise correctly. Don’t try to make the task easier, work technically and all the way until you feel that there is no more strength left for more. The result shown will be the starting point from which regular training will begin.
But there is one point - If you are a little unwell or have doubts about your strength, postpone such an attempt, otherwise it will do more harm than good. You will have to keep in mind the recommendations of doctors.

Of course, such “shootings” will be painful. Therefore, they take a break of 2–3 days between them. Please note that tests of strength are rarely limited to one day. - It is advisable for a beginner to try out different types of grips, which are done only after regaining strength.

50 pull-up program

Having received objective data about your capabilities, you can tune in to future training. Naturally, for people with different levels of training, the loads and pace will be different.
But one thing unites them - This pull-up program is designed so that after 7 weeks of training, even a beginner will be able to perform 50 correct pull-ups on the horizontal bar.

Let's start small.

Less than 4

Here we start with strengthening exercises. This is a lowering, which in this case is more effective than “short” ascents. The training is simple:

• Standing on a stool, hang on the bar so that your chin is level with it.
• Slowly (within 3 seconds) lower yourself, straightening your arms.
• Then do it all again.

Despite their apparent simplicity, such approaches provide a general strengthening effect that will create a “foundation” for further growth of strength.

The execution schedule will be like this:

• I: 2 - 7 - 5 - 5 - 7 (1). The interval between approaches is at least 2 minutes;
• II: 3 - 8 - 6 - 6 - 8 (1);
• III: 4 - 9 - 6 - 6 - 8 (2);
• IV: 5 - 8 - 7 - 6 - 9 (1);
• V:5 - 10 - 8 - 8 - 10 (1);
• VI: 6 - 10 - 8 - 8 - 11 (2).

Did you know? Workout enthusiasts sometimes show techniques that are inaccessible to most “classical” weightlifters. Thus, Sergei Smirnov did 22 pull-ups with his right arm (with a weight of 73 kg).

The numbers separated by a dash indicate the number of pull-ups (or pull-ups) for each approach; the minimum duration of the break in days is indicated in brackets. Roman numerals indicate the training day.

From 4 to 5

The same lowerings, but with greater intensity.

• I: 4 - 9 - 6 - 6 - 9 (1);
• II: 5 - 9 - 7 - 7 - 9 (1);
• III: 6 - 10 - 8 - 8 - 10 (2);
• IV: 6 - 11 - 8 - 8 - 11 (1)
• V:7 - 12 - 10 - 10 - 12 (1)
• VI: 8 - 14 - 11 - 11 - 14 (2).

From 6 to 8

Starting from these numbers, there are “clean” climbs without chairs and assistants. When doing the last approach, they “squeeze out” the maximum; here (and in the following sections) its lower limit is indicated:

• I: 2 - 3 - 2 - 2 - 3 (1);
• II: 2 - 3 - 2 - 2 - 4 (1);
• III: 3 - 4 - 2 - 2 - 4 (2);
• IV: 3 - 4 - 3 - 3 - 4 (1);
• V:3 - 4 - 3 - 3 - 5 (1);
• VI: 4 - 5 - 4 - 4 - 6 (2).

From 9 to 11

• I: 3 - 5 - 3 - 3 - 5 (1);
• II: 4 - 6 - 4 - 4 - 6 (1);
• III: 5 - 7 - 5 - 5 - 6 (2);
• IV: 5 - 6 - 5 - 5 - 8 (1);
• V:6 - 9 - 6 - 6 - 8 (1);
• VI: 6 - 9 - 6 - 6 - 10 (2).

From 12 to 15

• I: 6 - 8 - 6 - 6 - 8 (1);
• II: 6 - 9 - 6 - 6 - 9 (1);
• III: 7 - 10 - 6 - 6 - 9 (2);
• IV: 7 - 10 - 7 - 7 - 10 (1);
• V:8 - 11 - 8 - 8 - 10 (1);
• VI: 9 - 11 - 9 - 9 - 11 (2).

From 16 to 20

This is already above the average norm, and after such test results they begin to work under serious loads.

• I: 8 - 11 - 8 - 8 - 10 (1);
• II: 9 - 12 - 9 - 9 - 11 (1);
• III: 9 - 13 - 9 - 9 - 12 (2);
• IV: 10 - 14 - 10 - 10 - 13 (1);
• V:11 - 15 - 10 - 10 - 13 (1);
• VI: 11 - 15 - 11 - 11 - 13 (2);
• VII: 12 - 16 - 11 - 11 - 15 (1);
• VIII: 12 - 16 - 12 - 12 - 16 (1)
• IX: 13 - 17 - 13 - 13 - 16 (2).

From 21 to 25

• I: 12 - 16 - 12 - 12 - 15 (1);
• II: 13 - 16 - 12 - 12 - 16 (1);
• III: 13 - 17 - 13 - 13 - 16 (2);
• IV: 14 - 19 - 13 - 13 - 18 (1);
• V:14 - 19 - 14 - 14 - 19 (1);

• VI: 15 - 20 - 14 - 14 - 20 (2);
• VII: 16 - 20 - 16 - 16 - 20 (1);
• VIII: 16 - 21 - 16 - 16 - 20 (1)
• IX: 17 - 22 - 16 - 16 - 11 (2).

From 26 to 30

• I: 16 - 18 - 15 - 15 - 17(1);
• II: 16 - 20 - 16 - 16 - 19 (1);
• III: 17 - 21 - 16 - 16 - 20 (2);
• IV: 17 - 22 - 71 - 17 - 22 (1);
• V:18 - 23 - 18 - 18 - 22 (1);
• VI: 19 - 25 - 18 - 18 - 24 (2);
• VII: 19 - 26 - 18 - 18 - 25 (1);
• VIII: 19 - 27 - 19 - 19 - 26 (1)
• IX: 20 - 28 - 20 - 20 - 28 (2).

IV: 26 - 30 - 25 - 25 - 30 (1);

V:26 - 31 - 25 - 25 - 31 (1);

VI: 26 - 31 - 26 - 26 - 31 (2);

VII: 27 - 31 - 26 - 26 - 32 (1);

VIII: 28 - 32 - 26 - 26 - 32 (1);

IX: 28 - 34 - 27 - 27 - 34 (2).

From 40 and more

• I: 25 - 28 - 24 - 24 - 26 (1);
• II: 25 - 29 - 25 - 25 - 28 (1);
• III: 25 - 30 - 25 - 25 - 29 (2);
• IV: 26 - 31 - 25 - 25 - 31 (1);
• V:26 - 32 - 26 - 26 - 31 (1);
• VI: 27 - 32 - 26 - 26 - 32 (2);
• VII: 27 - 34 - 26 - 26 - 33 (1);
• VIII: 28 - 34 - 26 - 26 - 34 (1);
• IX: 29 - 35 - 27 - 26 - 35 (2).

Pros and cons of the program

After reading the proposed table, many begin to doubt whether it is realistic to master such a number of pull-ups on the horizontal bar, and even at such a fast pace.

Did you know? Women also achieve impressive results in this discipline. Elisika Karesova did 1,574 reverse-grip lifts over the course of 6 hours. Not stopping there, the athlete set a 12-hour record, performing 1,760 lifts!

This technique causes a lot of discussions, during which arguments are put forward - both in its favor and against it. Those who are thinking about taking classes will find it useful to read these opinions as well.

Among the advantages of the program are:

• The principle of progressive loads.
• Increase the number of repetitions during each workout.
• Verified number of approaches.
• Possibility of individual selection of courses.

On the other hand, opponents of such training also put forward quite reasonable arguments:

• Small interval between approaches.
• Difficulty for beginners.
• Unrealistic pace. 50 climbs “from scratch” in just a couple of months seems unreal to many
• “Shock” loads that can cause persistent discomfort.

It is unlikely that it will be possible to draw an unambiguous conclusion, because everyone decides for themselves. It’s probably worth a try for a healthy (albeit untrained) person, this way you can reach decent numbers of 20–25 pull-ups without any problems.

True, this often turns out to be a “ceiling”, after which stagnation sets in. Other sets of exercises that involve different muscle groups will help raise this bar. But this will take more time.

Now you know how to approach the crossbar correctly and what loads to count on to get a noticeable effect. We hope you will soberly assess your strength and will not bring your body to exhaustion. New records!

Doing thirty or even 50 pull-ups is the dream of many women and men who are keen on doing exercises on the horizontal bar. They are trying to increase their numbers month after month. Reaching such a high bar will not be easy, but it is possible. An effective program will help with this. Let's take a closer look at it.

We achieve results

Pull-ups are a good exercise for the core muscles. Depending on the grip, different muscles work. Achieving results 50 or 100 times is realistic. In this case, it is a pull-up with a neutral or parallel grip.

Thanks to the training method on the horizontal bar, based on the book by author B. Stewart called “50 pull-ups in 7 weeks.” It gives a good effect. It should be noted that for beautiful forms, 20 pull-ups with weights are enough, but for those who strive to achieve good results in terms of the number of times, you need to follow the methodology.

The 50 pull-up program is aimed at gradually using different types of grips. Let's look at the execution technique.

Types of grips when pulling up

In general, the pull-up technique is identical, but the group of muscles being worked depends on the type of grip chosen. Let's look at each of them.

• distance between hands: medium, narrow or wide;
• way to grip the bar: direct, reverse and neutral.

Narrow grip

With a narrow grip, the hands are positioned at a distance less than the width of the athlete’s shoulders. This exercise pumps up the muscles of the biceps and forearm. The closer the hands are to one another, the greater the load.

Any athlete can pump up his biceps with a kettlebell; the main rule is not to overdo it with the selected weight. It is advisable to carry out the first workouts with a minimum weight of weights of 8 kg, gradually increasing the load.

Medium grip

With a medium grip, the distance is equal to shoulder width. It is the most optimal, since the load is distributed evenly. At the same time, the muscles of the arms, as well as the shoulders and back work.

Exercise - medium grip pull-up. The most common exercise among athletes. Hands strictly shoulder width apart

Wide grip

With a wide grip, the distance is greater than shoulder width. The back muscles are worked out perfectly.

Advice! To increase the load, the arms are placed as wide as possible and the thumb should not cover the bar.

Straight grip

This is a grip when the palms of the hands are turned away from the face. It also has names: pronated or upper.

Straight-grip pull-ups are a great exercise for working a variety of muscles. With an average and at the same time straight grip, the load is uniform

Reverse grip

This grip is done from below, with the palms facing the athlete's face. Another name for it is supinated. The athlete's body is parallel to the crossbar.

Neutral grip

You need to stand perpendicular to the bar and grab it with both hands. You need to pull yourself up to the level of your chin, moving your head slightly to the side. Some horizontal bars, in addition to the crossbar, have additional handles located in parallel. This will also be a neutral grip.

Training according to the program

The 50 Pull-Ups in Seven Weeks workout includes everything. Its diagram is not so complicated, and the pictures that show the table for each week will help you understand it.

First you need to do a warm-up. A professional doesn’t even need to talk about this, but beginners need to remember this rule like twice two. Warming up allows you to tone your muscles and prepare them for stress. You can bend over, rotate your arms, make circular movements with your shoulders; a good option would be the “mill” exercise.

After the warm-up comes the main workout. At the first stage, you can ask for help, which consists of pushing you up a little.

Important! You should strive for exactly the amount contained in the table developed according to the program. If you cannot fulfill the required amount, then you should not assume that the technique is not effective.

After finishing your workout, you should always stretch. Muscles need rest after shaking.

It is important to always monitor the technique:

• at the top point you should always touch the bar with your chin;
• When lowering down, your arms should be fully straightened;
• the breathing process should be controlled: inhalation and exhalation should be at the highest point.

Before you start working on the program, you need to do a test and build on it. The minimum number of pull-ups with each grip should be 5.

Week 1

The program provides for alternating loads on different muscle groups and develops clear tactics to achieve the goal. The calculation is for training 3 days a week.

Week 2

Gradually the number increases and on the last day reaches 29. The athlete still needs to monitor the execution technique.

Important! It should be noted that the rest between sets has increased to 90 seconds, unlike the first week.

To pump up your arms, you don’t have to run to the gym. The horizontal bar is a universal device with which you can get your body in shape. You can pump up your biceps on the horizontal bar using reverse grip pull-ups.

Week 3

This week marks the last time the number of pull-ups exceeded 30. Already worthy, but the goal is 50. We should continue in the same spirit.

Important! You definitely need to pay attention to the fact that wide-grip pull-ups have been added.

Week 4

The number of pull-ups is growing. The maximum number of times per approach this week will be 38.

Advice! The second, third or other approaches can only be done when you are completely ready. Muscles should not be overstrained.

Week 5

The total number of pull-ups with different grips has already exceeded 40.

Important! Please note that this week wide grip pull-ups are not included in the program, and also on the last day there are not 5 exercises, but 4.

Week 6

Important! On the third day of this week there are only three exercises. But the rest of the days are very intense and the number of pull-ups in them already exceeds fifty times.

Week 7

Seventh week and the result is already 60 times.

Now the athlete is ready to move to the next level and to the program - “100 pull-ups in 6 weeks.” It is built on a similar principle. Having set this goal, you need to strive for it and the result will be achieved. The 100 pull-ups program, of course, is not suitable for a beginner, but for those who have worked on the training “50 pull-ups in 7 weeks” it is a real challenge.

50 or even 100 pull-ups are achievable goals. The main thing is the right approach, desire, consistency. These programs really work and there are real examples of this.

The horizontal bar is an excellent tool for pumping up your back muscles. It also works on your arms, strengthens your forearms and develops general muscles. Therefore, they are a basic multi-joint exercise that involves a large number of different muscle groups.

2. Close grip pull-ups.

3. Bicep pull-ups.

Do at least 4 sets of 4-5 reps.

Once you have completely mastered this load, begin to increase the number of repetitions in your sets. After you have been able to do 4 sets of 15-20 reps of any exercise, it makes sense to use weights when doing pull-ups on the horizontal bar.

The table below will help you correctly structure your workouts with additional load. But it is recommended to perform an exercise of this kind only when you are already confident in pulling yourself up and there is no damage to the shoulder joint.

How to increase your pull-ups on the horizontal bar in the shortest possible time?

If you are no longer a beginner, but have been practicing for a certain amount of time, then there may come a period when you stop developing. This is due to the fact that the body has reached optimal shape and condition for the tasks that you set for it.

And it’s not always easy to cross the limit of 30 pull-ups, if no matter how many natural resources are accumulated in the body, they all manage to come out, and you can’t increase the sets of pull-ups on the horizontal bar.

But there is always a desire to become better and better, what should you do? In such cases, it is necessary to cause shock stress in your muscles during training so that the body reconsiders its position and understands that it needs to develop further, since the load has increased significantly.

This push can be pull-ups with additional weight. The easiest way to do this is with a regular briefcase at your disposal. If you don’t have one, you can buy one, but make sure that the handles are strong, since you will be putting a lot of weight on them.

To effectively use additional weight, you need to perform according to a certain table. The table below is suitable for understanding how to build your training program. You can use it as a basis when creating a training plan.

By adhering to the training principle given in this table, you will soon learn for yourself how to increase your pull-ups on the horizontal bar.

Exercise regularly

Don't forget that training should be regular. Without a systematic approach to training, you will not be able to achieve results. Set yourself up to set aside at least an hour a day to do pull-ups on the horizontal bar.

The table above will help you stay on track and improve your results. But don't chase the scales, as the shoulder joint is a very complex mechanism that can be easily damaged. Try to increase the load gradually. Don't try to set a pull-up record every workout.

Training on the bar is the simplest and at the same time the most effective way to give your body definition.
In this article, we will outline the basic rules for training on the horizontal bar at home - and you will be able to perform pull-ups with the greatest benefit for your figure and well-being.

First of all, let’s name three basic rules for performing exercises on the bar:

• Regularity
• Maintaining proper technique
• Correct breathing

Of course, you are unlikely to be able to pull yourself up correctly the first time - and there are a number of very specific reasons for this. Below we will name factors that may hinder the effectiveness of training on the horizontal bar.
Excess body weight. From a technical point of view, a pull-up is an athlete overcoming his own weight. With the help of training on the horizontal bar, you can find out how much muscle development corresponds to mass. If you can perform a minimum number of repetitions, or are not at all ready for such loads, then you should definitely choose a weight loss program for yourself.
However, this does not mean at all that you need to starve: on the contrary, you can and should eat high-calorie foods, but with a greater predominance of protein. This way you will increase muscle mass, and excess fat will melt before your eyes.
Speaking of muscle mass. Training on the horizontal bar most often has one very specific goal. This is the desire to increase muscles and achieve pronounced body relief.
If you also dream of an athletic physique, then our further recommendations will certainly be useful to you.

The table below shows the most effective pull-up pattern for muscle growth. Here are a few more rules for effective training:

• When lifting your body, do not swing your body. The point of this exercise is to use muscle strength rather than inertia.
• Maintain proper breathing while doing pull-ups. You need to breathe constantly without holding in air. Lack of oxygen, firstly, can cause dizziness and even fainting, and secondly, without the optimal amount of oxygen, you will not be able to mobilize the full strength of the muscle groups that are involved in the pull-up process

Correct breathing during training should be as follows: when the body lowers, exhale, when it rises, inhale. The inhalation should be deep enough - and end only at the moment when your body is positioned above the bar.

This scheme is designed for thirty weeks. Using its data, you can optimally increase the number of body lifts performed in one approach. As a result of this exercise, performed with a gradual increase in load, you can get a beautiful, athletic body. In just fifteen weeks, you'll be doing 82 pull-ups in just five sets!
Note that daily training is more suitable for professional athletes, but even for them one day off per week is required. As for beginners, they can do pull-ups every other day - because muscles grow during rest.
Also, beginner athletes are recommended to perform not five approaches, but three or four, depending on their level of training.
But, if you have already started training on the bar a long time ago and want to increase the efficiency of your pull-ups, then it is difficult to come up with something more useful than this scheme. If your day begins with physical exercise, then you are probably cheerful, resilient, well-built and full of strength. And I can only envy you!

To minimize the risk of injury from pull-ups, follow these exercise safety guidelines:

• Grasp the horizontal bar correctly, i.e. position your hands correctly. The thumb should grip the bar from below. Before you start doing pull-ups, you need to make sure your grip is secure.
• You can start performing approaches only after completing the warm-up. The fact is that warmed muscle fibers are more resistant to injury.
• If you do overdo it and get a muscle strain, then take a break for at least seven days. (this is the minimum period of muscle tissue rehabilitation)

What muscles can you really develop with pull-ups:

• Breasts
• Latissimus dorsi
• Forearms
• Biceps
• Shoulder

In addition, with the help of pull-ups you will probably be able to get rid of a protruding belly and develop a sculpted six-pack abs.

We have already talked about how important it is to gradually complicate approaches. But before you start honing your pull-up skills, you also need to become familiar with the different types of grip.
Grips are divided into straight and reverse, as well as wide, medium and narrow. By varying your grip style every day, you can achieve better pull-up performance. The fact is that each type of grip is responsible for the development of certain muscle groups. The narrower the grip, the greater the load on the chest. And in order to intensively work your back, fix your hands at a distance exceeding the width of your shoulders.

According to the technique of execution, there are three types of pull-ups:

• Classic. The palms clasp the crossbar from above, the hands exceed the width of the shoulders by about ten centimeters. Raising the body in this way is the easiest to perform, so anyone who plans to train from scratch is recommended to take note of it
• Neutral. To lift the body, you must have special bars located at a distance of thirty to forty centimeters from each other. This type of pull-up is also called parallel. It allows you to intensively work the latissimus dorsi muscles - especially their lower sections. Perform sit-ups to failure to prevent muscle adaptations.
• Reverse. Before grasping the bar, turn your palms toward your body. This way you can grab the crossbar from below. Your hands should be positioned at a distance slightly less than the width of your shoulders. As a result of lifting the body with a reverse grip, the muscle groups located in the chest area are intensively worked out.

Another important rule that can increase the effectiveness of pull-ups. Never jump onto the bar! The location of the horizontal bar should be such that you can reach it by standing on your tiptoes. Otherwise, you will lose your breath and waste extra energy.
You can't jump off the crossbar either! The descent should be smooth. And its duration should be equal to the duration of the rise.
Also be sure to take a break between sets. At least two to three minutes - to rest the muscles and normalize the respiratory rate.
If you are just starting to train and find it difficult to fight your own weight, then perform the exercise at half the amplitude. Stand on a stool and hang from the bar as if you had already performed a sit-up. All you have to do is slowly lower yourself down, observing the correct breathing technique.

We hope that our article was useful to you. We wish you effective training and good results!

Pull-ups on the horizontal bar are one of the main exercises for strengthening the muscles of the back and the entire shoulder girdle. Only the strongest can do 30 or more pull-ups, and today we will tell you how to do this.

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Pull-ups on the bar are included in the compulsory school curriculum and this is no coincidence. Every young man must do pull-ups without jerking at least 12-15 times, only then can he be considered physically developed. But there are people who, for various reasons, cannot do even one pull-up; believe me, there is nothing wrong with that.

How to learn to do pull-ups on a horizontal bar from scratch in a week

For those who don’t know how to learn how to do pull-ups on a horizontal bar from scratch, let’s reveal the secret of two fairly productive techniques. All you need is desire. You should exercise every day until you achieve the desired result.

Before each lesson, do not forget to warm up. It won’t take much time, but will significantly reduce the risk of sprained ligaments and joints, and will also warm up the muscles, preparing them for the upcoming loads.

Learning at home

The first method will help even a beginner and it implies that you will study at home, without having a partner or training assistant. Since we cannot pull ourselves up yet, here we will use the so-called negative phase of the exercise: lowering down.

Place a chair behind the bar so that you can easily go up and down on the horizontal bar. Stand on it, grab the horizontal bar with a straight grip shoulder-width apart (palms facing away from you) and bend your elbows, holding your chin slightly above the bar, hang in this position for a couple of seconds. Then, as slowly as possible, resisting the weight, straighten your arms to the starting position, lowering your body down.

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Rest for a few seconds and repeat the exercise. Ideally, you should do 5 - 6 approaches with a straight grip and the same number with a reverse grip.

This training scheme implies that within a week you will learn how to do pull-ups from scratch. If before this you could not do a single pull-up, now you can do it at least two or three.

Don’t stop there, at the beginning of the workout, do as many pull-ups as you can in the usual way, 3 sets, and then move on to the negative phase of slowly lowering your own weight.

Learning with a partner

The second method involves using the services of a friend or training partner:

1. Grab the horizontal bar with a straight or reverse grip, shoulder-width apart;
2. Hang on it;
3. Bend your knees and cross them at the level of your calf muscles.

While you are trying to pull yourself up, your partner, holding your legs, should help you rise up with a little effort. Thus, he takes part of your weight onto himself. Try to descend slowly, without jerking.

Read more:

Correct push-ups

After several training sessions, you will learn how to do pull-ups on your own, without outside help.

These are the two most effective ways that will teach you how to do pull-ups from scratch at home in a week.

How to do more than 30 pull-ups

In order to constantly and quickly develop, the end of each workout should be an endurance exercise. To do this, you will need a stopwatch or a watch with a second hand in front of your eyes.

These exercises after pull-ups are also divided into two types:

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• hanging on the horizontal bar with straight arms for the maximum time;
• hanging on the horizontal bar with your arms bent at the elbows.

The method helps not only to learn how to do pull-ups from scratch, but also to achieve 30 or more reps.

After each workout, you will hang on straight arms for as long as possible until your muscles get stronger. Once you start doing pull-ups more than 6 times, move on to the next stage.

Standing still with your arms bent is a completely different story. Even experienced athletes cannot always hang in this way for more than twenty seconds. Record your time and constantly try to improve it.

Table - pull-up chart

This table is an approximate graph and it should help you learn how to do pull-ups on the horizontal bar correctly. You can always change the number of repetitions, but try to stick to the sets and general schedule on a daily basis.

The second week is a transition to a new level. If you cannot do more than three pull-ups, repeat the first week.
The numbers (3 x 4) x 2 mean: (three pull-ups of 4 sets) with a forward and reverse grip.

A week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	Lowering on the horizontal bar 3 x 3 Hanging on the horizontal bar	Straight arm hang x 3	Lowering on the horizontal bar 3 x 3 Hanging on straight arms		Lowering on the horizontal bar 4 x 3 Hanging on straight arms
2		Hanging on the horizontal bar x 3	Pull-ups (3 x 3) x 2 Hanging on the horizontal bar		Pull-ups (4 x 3) x 2 Hanging on the horizontal bar	Hanging on the horizontal bar
3		Hanging on the horizontal bar x 3	Pull-ups (5 x 3) x 2 Hanging on the horizontal bar		Pull-ups (5 x 4) x 2 Hanging on the horizontal bar	Hanging on the horizontal bar x 4
4		Hanging on the horizontal bar x 3	Pull-ups (7 x 5) x 1 Hanging on the horizontal bar		Pull-ups (7 x 3) x 2 Hanging on the horizontal bar	Hanging on the horizontal bar x 4
5	Pull-ups (10 x 3) x 2 Hanging on the horizontal bar x 3		Pull-ups (10 x 3) x 2 Hanging on the horizontal bar	Hanging on the horizontal bar x 3	Pull-ups (10 x 4) x 2 Hanging on the horizontal bar
6		Hanging on the horizontal bar x 3	Maximum number of 3 approaches	Hanging on the horizontal bar x 3	Maximum number of 3 approaches Hanging on the horizontal bar

• Always warm up before doing pull-ups;
• Do not make very fast and sharp uncontrolled movements, everything should be smooth;
• Do not jump on the horizontal bar if it is too high for you, use a stand or chair;
• Stay on schedule and remember to rest between days, otherwise you may overtrain.

What grip to use for pull-ups

The simplest pull-up is considered a reverse grip (palms facing the face). In this case, most of the load is taken on by the arms and biceps in particular. This is one of the most developed muscles in the upper body for most people. If you change the grip to a straight one, then the triceps, shoulders and back come into play. The wider we spread our arms, the more the load is transferred to the back. That is why the optimal option is considered to be a grip slightly wider than the shoulders, when the load is proportionally distributed to the main muscles involved.

How to breathe correctly when doing pull-ups

How quickly you learn to do pull-ups from scratch depends on proper breathing. Beginners tend to hold their breath for a long time, which leads to rapid fatigue and a lag behind possible results.

In many exercises, maximum effort is made while inhaling or holding your breath for a short time, be it deadlifts or pull-ups. The only exceptions are the chest press and a few other exercises. Breathing during pull-ups should be as follows:

• Inhale deeply at the bottom of the movement;
• Hold your breath and pull yourself up until your chin is higher than the bar;
• Exhale quickly while returning to the starting position.