Pull Up Bar Workout Program (calisthenics)

Occasionally the most effective workout is a house work out, and also a pull up bar can be exactly what you need. There are many different workout routines to execute on the pull up bar, working not just your own arms, shoulder muscles and chest muscles but also your belly, gluteal and leg muscles. Blend these kind of chin up workouts with sit ups, push ups and many cardio exercises and you develop the excellent program to fit into a fixed budget or use whenever journeying.

 Previous to doing everything on the pull up bar, it is very important to be sure you don't swing your body. Maintaining in a fixed position in the course of each and every exercise activates your around stabilizer muscles, doing work them away also. Swinging could cause harm.

And so we are all clear, dragging your chin only over the bar isn't a full repetition. Finish with the elbows alongside your ribs actually gives the highest of your sternum for the bar, not your chin. So the term chin up is a misnomer—they must be called sternum-ups.

While doing pull-ups, keep your shoulders far away from your ears. When dragging yourself up, pull your shoulder blades down to your hips. Maintain your chest out and neck in a basic position. Reaching to the bar with all your chin is wrong. It’s tempting, but incorrect. Once you pull your sternum to the bar, lower yourself under control to a slight bend in your elbows. At this point, don’t let your shoulders shrug upward. Keep them down in preparation for the next rep.

 Scissor your legs to prevent any swinging. Driving your knees upward and swinging doesn't constitute perfect reps; neither does kipping. If you do Cross-fit and need to hit your reps, you’re going to kip, but if you’re looking to increase the size and strength of your returning muscles, dead-hang pulls are the way to go.

•  Jumping pull ups

 how to do it : With your feet on the ground, grip the pull up bar and jump. Engage your arms to clear the bar, and slowly lower yourself back down before the next rep.

•  classic pull up

 how to do it : Pretty self-explanatory, but choose your grip wisely. A curled, narrow grip is easier than a vast, overhand grip.

•  The Hollow Pull-up

 how to do it : Pick up the bar using an overhand grip that's hip-width to shoulder-width apart. Hang at arm's length, pointing your legs a little in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement. As you pull yourself up, imagine that you're pressing down on the top of the bar, and focus on bringing your belly button up; both steps will help engage your lats and core and boost stability. Look straight ahead and pull until your neck or upper chest touches the bar. Sink in your chest slightly rather than expanding it. Lower yourself.

•  The climber pull-up

 how to do it : Hang with a shoulder-width grip, palms facing forwards, and pull your weight straight up. Through the top half of the move, shift your weight to the right and aim your chin towards your right hand. Lower, and repeat to the left side.

This balances your bicep strength, so you avoid the Rafa Nadal effect.

•  Behind neck pull-up

how to do it : Grab the bar with a wide grip, your palms facing away from you. Lean your torso forwards slightly and pull your shoulders up towards the bar until it grazes the back of your neck. Slowly return to the start.

Using this angle of attack increases the workload on your lats.

• Negative pull-ups

how to do it : Stand on a chair and hold the bar with a shoulder-width grip, palms facing you. With control, step off the chair and slowly lower yourself until your arms are fully extended. Release, and repeat.

This move allows you to build the strength in preparation for a full pull-up, and works your forearms.