Chest-to-bar pull-up

Proper Position

• Grip a pull-up bar with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart.
• Hang from the bar with your arms fully extended and feet off the ground.
• Engage your core to stabilize your body and avoid swinging.

Movement

• Pull yourself up by bending your elbows and squeezing your shoulder blades together.
• Bring your chest to touch or near the bar, keeping your elbows slightly behind your torso.
• Slowly lower yourself back to the starting position, arms fully extended, while controlling the movement.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower yourself down.
• Exhale as you pull your body up toward the bar.

Tips

• Focus on engaging your back and arm muscles rather than pulling solely with your arms.
• Maintain a straight posture and avoid arching your back or swinging your legs.
• If the exercise is too challenging, use a resistance band for assistance or an assisted pull-up machine.
• To increase difficulty, add weight using a weighted belt.