Chest to Bar
BWStrength
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Chest to Bar is a dynamic pull-up variation where you explosively pull your body upward from a hang until your chest touches the pull-up bar, emphasizing full range of motion and strength development. Its primary purpose is to build upper body pulling power and muscle endurance. It mainly targets the back muscles including lats, rhomboids, and traps, with secondary engagement of biceps, shoulders, and core, requiring only a pull-up bar and body weight. Athletes seeking advanced strength, such as gymnasts or CrossFitters, benefit most from this challenging bodyweight exercise.
How to Perform Chest to Bar
- 1Stand facing a pull-up bar set at a height where your arms can fully extend overhead without touching the ground; grip the bar slightly wider than shoulder-width with palms facing away (overhand grip).
- 2Engage your core and lats by pulling your shoulders down away from your ears; hang fully with arms straight and feet off the ground (or slightly bent knees if needed).
- 3Inhale deeply, then exhale as you initiate the pull by driving elbows down and back, squeezing your shoulder blades together.
- 4Continue pulling explosively with your back muscles (lats and rhomboids primary), shrugging shoulders up toward ears at the top.
- 5Aggressively pull your chest directly toward the bar by tucking your chin and arching slightly at the hips if using kipping (or strict pull without kip).
- 6Touch your chest to the bar at the peak, then inhale as you begin controlled descent.
- 7Exhale steadily while lowering under control until arms are fully extended.
- 8**Key form tips:** Keep core tight to avoid swinging; use full range of motion (dead hang to chest touch); common mistakes—partial reps, kipping without control (leads to shoulder strain), or flaring elbows (keep them tucked). Scale with banded assistance if needed.
