Chest-to-Bar Pull-Up
A strict pull-up taken higher so the upper chest touches the bar. Demands more range and scapular retraction and builds pulling height for muscle-up progressions.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Teres Major
- Biceps
- Brachialis
- Rear Delts
- Sets
- 3–4
- Reps
- 3–8
- Rest
- 120–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with an overhand, shoulder-width grip and straight arms.
Set the shoulders down and brace.
Pull powerfully, driving the elbows down and behind the body.
Lean the head slightly back and bring the upper chest to touch the bar.
Lower under control to a full hang.
Breathing: Exhale as you drive to the bar, inhale as you lower.
Coaching tips
Pull the bar to your sternum
Elbows behind you
Squeeze the shoulder blades
Common mistakes
Kipping to reach the bar
Stopping at chin height
Letting the elbows flare forward
Safety notes
Keep reps strict to avoid jerking the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.