Crossfit exercises
5K 0 03/02/2017 (last revision: 04/04/2019)
Chest To Bar Pull-up is considered one of the basic elements in the system of strength functional training. It is very similar to regular pull-ups in that you must have good hand strength to do the exercise. The main difference is that the movements must be performed sharply, as well as swinging. Thus, the athlete can effectively pump the muscles of the torso.
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Exercise technique
Pulling your chest up to the bar is a very effective exercise. For maximum training results, all movements must be worked out very quickly. The technique for performing the exercise is pulling the chest to the bar (Chest To Bar Pull-up) as follows:
- Jump onto the bar. The grip should be not very wide, slightly more than shoulder width.
- Keep your torso straight, with the swing of your legs and whole body, make a pulling movement of your chest up to the bar.
- Do as many reps as possible.
Despite the fact that the target load on the muscles of the back and triceps is less than in regular pull-ups, this exercise actively involves the joints and tendons of the athlete, so stretch very well before training so as not to injure them.
Since CrossFit is considered an intense type of training, then this particular version of doing pull-ups is considered more suitable. Thanks to the specific jerk movements, the athlete can perform high repetitions much faster. In international crossfit competitions, many athletes pull themselves up in this way.
Despite several positive aspects, Chest To Bar Pull-up should not be performed by beginner athletes who do not yet know how to pull up normally in a standard way. This can threaten the beginner with injury.
Training complexes
We bring to your attention several crossfit complexes containing lifting the chest to the bar.
| Complex name | Exercise type | Number of rounds |
| Creole | 3 sit-ups 7 chest pull-ups to the bar | 10 rounds |
| Fight gone body | Burpee Pulling up the chest to the bar Push ups Squats Sit-up press | 3 rounds of 1 minute |
To increase your strength in pull-ups, you need to work on your back muscles. Do multiple kettlebell and dumbbell exercises in a single session, such as two-handed kettlebell jumps and bench press, can effectively build a huge number of muscle zones, as well as increase strength and develop agility.
