Pull Ups: How to go Chest to Bar Height & Build More Muscle (3 Tips)

[@BodyweightMuscle]

Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help! VIDEO SUMMARY & EXTRA LINKS: • Learn to switch your lats on cue 1:48 • Initiate your pull-ups from an active hang 3:34 • Bring the chest to the bar 5:10 • Why use a cross-legged position 5:29 • Why use an overhand grip 5:59 • Keep your elbows and chin tucked in 6:22 QUICK SUMMARY 6:56 • Use a cross-legged position • Use an overhand grip • Lead with the chest (chin & elbows tucked in) BONUS TIP: Squeeze the rep at the top) 7:18 Recommended Gymnastic ◎◎ Rings: bit.ly/2KN3reG Read my best-selling book: Bodyweight Muscle amzn.to/33UpxSX Check out my most advanced plan: superherobodyweightworkout.com/

[@ΓιάννηςΤσότσος]

💪💪💪💪

[@milesgoran6403]

How much does your prosthetic leg weigh? If you don’t mind me asking.

[@BodyweightMuscle]

@@milesgoran6403 about 15% less than my normal leg

[@paxshmitz2665]

@@BodyweightMuscle That's amazing you have earned my respect. Good luck in your future endeavours.

[@katom1544]

Thank you!

[@JohnBullard]

Good stuff! This guy is a warrior. Been working on chest to bar about 5 months, got 9 chest to bar on my first working set today, and held the lever for about 3 seconds. Danglin' at age 63. Pullups are king. Never stop.

[@BodyweightMuscle]

Wow, impressive John!! thanks for sharing!

[@Alon_Bar]

Dang, you're crazy john! May i know what is your drive/ inspiration to working out? I'm trying to convince my parents to move their body to stay healthy 😂

[@JohnBullard]

@@Alon_Bar My motivation is that I feel like absolute crap if I don't work out for awhile, and I believe, I KNOW that quality of life in old age is largely determined by physical health. Chronic pain will age you as fast as drinking and smoking. Stay ahead of decrepitude!

[@OGTennyson]

Thank you 4 ur advice sir. Ur crushing it🔥🔥

[@JohnBullard]

Two years later, hit 21 pullups this morning, age 65. Getting SO CLOSE to the one arm pullup! Never stop danglin'. Scap hangs for time really help. Steel club bells have really improved my grip (even better that weighted pullups). Women, even young women, act like fools when I have my shirt off.

[@akniyetmaratov3357]

At the beginning of the video I had a feeling that I’m watching National Geographic channel lmao

[@rohankhadilkar]

Hahah true

[@jesku2784]

Sameeee

[@DSweashox]

Yeah, superior filming and montage here i admit.

[@5i4v4sh]

🤣🤣🤣

[@gkalciunas]

i didnt even realise you were missing a leg. good stuff man.

[@Benni720]

It's kind of cheating honestly, everybody is lighter without a leg

[@gkalciunas]

@@Benni720 youre only cheating yourself tho , having more weight means you have more resistance to train with.

[@BodyweightMuscle]

Hi PB, I still train with two legs, the one is just a prosthesis but that doesn't mean it doesn't weigh anything. It's max half a pound lighter from what a normal leg would weigh, so I wouldn't say it's an extreme advantage :)

[@chienpo2945]

@@Benni720 you say that as if people want to lose their legs

[@ArisAlamanos]

@@Benni720 Not as light as without a brain which is your case...

[@jrippon]

Thanks so much for this video. I found it earlier today and put the tips into practice during my back workout this afternoon. I've never managed a chest-to-bar pull-up before in my life but on my first attempt (2 sets of 5 reps) I got my mid chest to bar height on every rep, actually bumping it on the bar for most of them. You've made one 70-something-year-old pretty damned pleased with himself!

[@baz9653]

This past year I've really focused on low volume strength building progressive calisthenics and I've had the best results ever ! High volume and circuit style training just leaves me flat and weak . You look in great shape mate , keep at it !

[@joshuabush2569]

MindfulMover?

[@ensar2805]

I did weight training alot, but due to my low body fat %, fast metabolism, and long limbs (wich mainly caused bad form) i did not gain any significant amount of muscle. Yet when i began doing this, with good form, and good activation, pullups has been the single best ever exercise i have ever done for my development in my back, and overal posture.

[@kbflorida888]

Many of us have my man. I’m 60 and began a calisthenics program 6 months ago. I NEVER could do 2 pull-ups, now 2-3 sets 5-6 are routine. I feel 30 again!

[@spyro-maniac2607]

@@kbflorida888 have you seen anymore progression or tried to learn any harder moves like the muscle up since then?

[@panosprogdeath8077]

great job there my friend. as you said, the number of pull-ups, or how much you bench or squat is not the only thing that matters. how you perform the exercise is just as important. took me a while to do pull ups correctly and i still check this kind of videos in case i have missed something. best tip i ever got: when you enter a gym room leave your ego outside. before adding weight, make sure you can keep a solid form in every singe rep.

[@emiliomarbanjr]

I love how you actually teach how to connect with the muscle, amazing video.

[@fitzi86]

Always precise and technically correct. I am impressed with the way that Anthony make it looking that simple but especially to make me understand how a pull up is working on my body. Thank you man!!!

[@BodyweightMuscle]

hey brother!💪

[@brownpk82]

The keeping chin in is such a good tip i can literally feel the difference in my overall posture, gonna incoporate that everytime i do pull ups now

[@BodyweightMuscle]

nice man, happy to hear 💪

[@JoelP1961]

I want to master this technique, I’ve been training my whole life and never had this explained.

[@macromikey]

bro thank you so much. I can do like 10 regular pull ups but I cant do a single chest to bar. I looked for advice but they would always say things like retract your scapula or whatever the heck its called and lean back, practice isometric holds and what not. I have never actually felt my own lats before and learning how to make that mind muscle connection helped a lot. I still cannot touch my chest to the bar but I think your advice made everything a lot more clear to me

[@OutrageIsNow]

Great video. If I may, during the active hang getting the lats to initiate the pull, be sure to get the shoulders into external rotation (which you are doing every time but it was a mistake I was making). You may lose reps at first because it's harder but it will save you weeks or months of pain from elbow tendonitis

[@andydrb9673]

Another superb video. The mind to muscle link is key. No point slinging your body about aimlessly. Focus on what you are doing.

[@corentin.pgchiv]

The fact is that it feels absolutly impossible to do it without rounding the back. Straight body and arched body chest to bar pullups feel impossible.

[@Barmin91]

For me, one of the best sources for information on the topic of bodyweight workouts! Really enjoying your content in the last couple years! Will apply these Tipps ASAP. Thanks brother 💪🏼

[@LiangHuBBB]

no pain no gain Im 40 years old and I achieved to be able to do 8 muscle ups frontlever and human flag

[@theprogressivemichigander6588]

Thanks. I just got a pull-up bar and was trying to figure out why I can't get my head to anywhere near the same height with pull ups as chin ups. This was it. I couldn't activate my lats at all. I still can't do a full chest to bar pull-up, but this got me going in the right direction.

[@BodyweightMuscle]

hey man, that's great, I'm happy it helped!

[@BodyweightMuscle]

hi Spartan, happy to hear that!

[@joshuabush2569]

You are the reason I started working out with bodyweight man! 👍🏼

[@BodyweightMuscle]

Hey JB, my honour and pleasure to hear that brother!

[@nelsoncruz184]

Thank you for this BM . Very detailed and motivating.

[@ChaseMountains]

Solid advice brother!

[@daisverrisson7167]

Love how you combine the science, physiology and technique for a great instruction video. Really helpful diagrams showing the activated muscle groups.

[@BodyweightMuscle]

happy to hear that! keep on training my friend!

[@Marom_Haim]

I appreciate the way you said that: our body likes the path of the least amount of resistance (and then you explained why a proprer form is superior) For me, as a guy who cares alot more about perfect technique and sometimes view others as cheaters for bad forms, you made it look different now, and it makes sense why people do that, I like your attitude man, you definitely affected mine for the positive :)

[@BodyweightMuscle]

Hello Marom, I'm happy to hear that :)

[@arranh92]

You’re an animal 💪 I’m currently doing one of your programmes. Really enjoying it 👍

[@BodyweightMuscle]

glad to hear, feel free to reach out for any questions!

[@arranh92]

@@BodyweightMuscle I’ve been doing one of your programmes since January this year. My strength has increased massively and my reps has increased but I’m struggling to shed any fat. I’m 28, weigh 81kg and 6 foot tall. Any advice would be much appreciated, cheers.

[@BodyweightMuscle]

@@arranh92 What does your diet looks like? It sound like your calories are a bit over maintenance.

[@arranh92]

@@BodyweightMuscle my diet is good. I have a very physical job, plus doing your training programme I need a lot of calories. I eat roughly 2500 calories everyday sometimes more depending on how hard of a day I’ve had. I’ve been using myfitnesspal and set my macros to 40/40/20 so I’m getting plenty of protein plus it keeps me fuller for longer throughout the day with the high protein intake.

[@arranh92]

@@BodyweightMuscle when I first started the programme I was eating 1g of protein for 1 pound of bodyweight. So it worked out I was eating 180g of protein daily. I did that for 3 months and nothing changed to my body. I looked into why nothing was happening to my body and the feedback I got was I was consuming enough protein.

[@nelsonthekinger]

I'm looking forward to try the overhand grip!

[@gauravmeghwal4438]

Very few people talk about this part of the pullup

[@adityanair8856]

That's right. They don't know that this helps your back better.

[@krisztiannagy3261]

What part?

[@gauravmeghwal4438]

@@krisztiannagy3261 The part about arching your back and touching your chest in every rep.

[@babySeal2575]

@@gauravmeghwal4438 i have always considered this one as the "true" pull up. The version that only requires the chin to be over the bar, i view them as half pull ups😁 But then again that's just my nonsense🤣😆

[@mikaellantz6849]

@@babySeal2575 Totally agree. Fake strangle-the-duck-pullups.

[@giannilabarbuta530]

Very, very interesting and usefull... You're a great and a good instructor.... Bravo!!! 👍👍👍👏👏👏💪💪💪

[@BodyweightMuscle]

Hello Gianni, thank you for the kind words brother! Keep on training 💪

[@giannilabarbuta530]

@@BodyweightMuscle always.... Never give up..... Excuse me for my English but I'm italian and sometimes I make mistakes....🤣🤣🤣

[@richlymann6451]

His pull-up is a bench press without the bench.. Straight bar to the chest, excellent form Excellent video Sir..

[@tttccc3151]

thank you for this god, the absolute hardest is touching chest to the bar - that end range of motion i am weak in it and i've been trying all sorts of exercises to build it

[@BodyweightMuscle]

Hey T, give the tips a try for the next two weeks and let me know how it goes 💪

[@ad4mkelly]

One of the pull up videos I’ve seen Great job Keep the good videos coming 💪🏻👏🏻🔥

[@BodyweightMuscle]

💪🏼

[@MikeMoranX13]

Good to see you making videos again sir! love it!

[@kosukekoichi8666]

Hi. You are honest. I tried your chest pullup tip and got it immediately. Unlike other clips that went on and on and asked for payment sub.

[@BodyweightMuscle]

Hi KK, happy to hear that, it also sounds like you're in good shape!

[@gabosuper96]

Great video! Although the cross-leg cue is bad. It promotes energy leaks. It is better to have them straight with pointing toes.

[@xWhiteRussianx1]

Had a lot if problems in trying to do a muscle up till i seen this video. Good advice.

[@BodyweightMuscle]

glad to hear, keep on training brother!

[@revanthshalon5626]

Gonna try this .. I thought getting the chin over was done with the pull up.. Ill start with this ! Thanks

[@OutrageIsNow]

I thought chest to bar was the ultimate pull up until I saw Chris Heria pull up to his hip 😶

[@tomvonneefe4269]

I wish I was told chest to bar when I was younger instead of chin above bar.

[@Robbiedoesitbest]

im 16 and did pullups every day or everyother day since covid started and after 4 months i was able to flex the lats. Its been 13 months and now i can easily flex it and connect with it easily. takes time

[@chinballitus7334]

^

[@you_tubian]

Εξαιρετικό βίντεο! Χωρίς να θέλω να φανώ αδιάκριτος, έχω την αίσθηση ότι είχα βρει το κανάλι σου αρκετά χρόνια νωρίτερα, όταν ξεκινούσες (με άλλο όνομα ίσως;), και θυμάμαι ότι είσαι Έλληνας. Από τη Θεσσαλονίκη αν δεν κάνω λάθος. Νομίζω είχα κατεβάσει και ένα βιβλίο σου. Έχουν περάσει αρκετά χρόνια και ίσως δεν θυμάμαι καλά. Όπως και να 'χει, καλή επιτυχία!

[@MikeQ100]

Quality as always Anthony!

[@BodyweightMuscle]

thanks Mike!

[@justin666crow]

YES! This is exactly what I’m working on right now!

[@noglenogle]

Once again just want to say how much I appreciate your tips and demonstrations. Thank you so much ! You're helping MANY !

[@BodyweightMuscle]

Happy to hear, thank you for your positive comment!

[@CarlRRogers]

Somehow this is the first video I've seen from you, but I'm your newest subscriber now! Thanks for the great tips!!

[@BodyweightMuscle]

Hi F, welcome to the channel!

[@jonathanwick5582]

I feel my back 1000% better with chest to bar reps with arched back. Its like a row pullups mixture and freaking hard, even though usually pullups are quite easy for me. I can barely do 7 and feel my back like never before

[@BodyweightMuscle]

yup! It does indeed gives you the best out of both worlds - rowing and pull-ups!

[@kaszapnagypeter]

Very clear explanation! Pull up is my favourite exercise.

[@bluetrain69]

Very thorough explanation👍🏼

[@ruimanuel4292]

Nice tips dude, thank you.

[@wolfydragon4511]

Excellent video.. I find it hard to get my chest to bar. But I have been doing flex hold at the top with my chest on bar and holding for a few seconds then lowing slowly. To build the strength and I also been doing weighted chin-ups as I find them a little easier to do..👍

[@dimitar2367]

unique content mate ,keep it up !!!

[@unkn0wn_416]

I improved a lot since i watched this video months ago, at least now I can do x6 clean pull-ups... But the chest to the bar thing is impossible to me lol. Maybe I should arch ("hollow") my back? Contract/activate the scapulae even more? Good stuff man, I started this journey thanks to your channel as inspiration.

[@BodyweightMuscle]

Hey U, here's what I recommend! Join our free community and share a video with with your attempt to do a CTB pull-up, I'll be able to help you a lot easier this way! Check out this vid to learn more about our community! kzbin.info/www/bejne/e5aze2SCf56cjpI

[@andreieminovici1894]

Very nice video, great info put very well together with power music, subbed!

[@BodyweightMuscle]

Hello Andrei, nice to have you on board!

[@montepr803]

This was awesome bro. Thank you for showing us this.

[@nesmandelah]

Thank you for the detailed tips, Keep the videos coming

[@BodyweightMuscle]

Thanks, will do!

[@larrymorningstar8232]

Great tips!

[@walter5334]

And the award for best pull ups tutorial on KZbin goes to: Body Weight Muscle! After all, all you need is a pull up bar ;) great video man, always precious advice on your channel.

[@BodyweightMuscle]

haha, thanks brother 💪

[@cipher4968]

Thank you! I finally got it. I will continue to practice with the tips in here.

[@BodyweightMuscle]

congrats C, keep it up!

[@JohannDaart]

Thanks for the vid man, the info is really good and well presented. But please have mercy with those sudden bursts of loud music.

[@BodyweightMuscle]

thanks for the feedback Johann, didn't notice that, I will try to make them smoother

[@mp69beats]

chest to the bar pull ups , means a lot to master the technique but it´is worthy

[@elMusico78]

Excellent breakdown Thanks for the tips! 💪

[@BodyweightMuscle]

Your very welcome!

[@ikikex9643]

Thank you so much for your hard work man, I will try it 🤸‍♂️

[@bewarethefuryofapatientman]

That's a top-notch vid, thank you

[@BodyweightMuscle]

Thank you Viacheslav! 💪🏻

[@katom1544]

Thank you for those tips!

[@Bodhidharma1998]

You are a motivation man!🖤 from India 🇮🇳

[@mohammadiaa]

Bilateral

[@Bodhidharma1998]

@@mohammadiaa what?

[@mohammadiaa]

@@Bodhidharma1998 your name reminded me of the word "bilateral"

[@Bodhidharma1998]

@@mohammadiaa 😬

[@jameslee5346]

Nice video. Good and well explained tips. Salute my brother

[@5iv3head]

pretty epic vid - thanks for your breakdown and perspective - all super useful info - thanks boss!

[@BodyweightMuscle]

Glad you liked it!

[@martinb8532]

Very helpful. Clear and concise. Your a great teacher. Thanks 🖒

[@BodyweightMuscle]

I appreciate that!

[@James-xv8xv]

Really well made video dude. Thanks.

[@10act37]

Excellent video. Just found this channel. ❤️

[@reueljames4914]

Hello sir. This is Richard James New Delhi India.. Such a wonderful videos.. Ill see your all the videos... God bless you. Regards Richard James New Delhi India

[@BodyweightMuscle]

Hi Richard !

[@reueljames4914]

@@BodyweightMuscle hello sir, nice to hear your voice or message... I'll follow your all the videos.. Iam a runner and I am 41 year old.... Regards Richard James New Delhi India

[@NoEgoReps]

Outstanding video, tips, and explanations.

[@BodyweightMuscle]

Thank you!

[@Jkw211]

Best explanation/tips I’ve seen on this subject Thank you! . Instant subscriber

[@BodyweightMuscle]

Welcome VJ, glad you liked the vid 💪

[@12danny08]

I like your explanation 👍👍👍

[@fareedingram4626]

@ BWM .. I have been trying my hardest to get from 200lb to 177lb just using Calisthenics .. I just got a 1lb jump rope .. An a sauna suit .. My diet is not that great .. Can you help .. ?? Thank you 🙏 for your platform !!

[@BodyweightMuscle]

Hello Fareed! Your focus should go on diet next! Start by tracking protein and calories. If you get those two right, 90% of you diet and physique issues will be solved :)

[@jaden_timmis]

Brilliant video 👏🏼 just what I was looking for !

[@djs134]

So I can easily squeeze out 12 pull-ups with my entire head over the bar but I guess I can’t manage to get chest to bar, I’m hoping these tips help with that. I’ve been adding weights to my pull-ups but now I feel it’s at the cost of my form. Time to start over and get my form down before adding weights

[@hellothere-b6q]

Great advice

[@agmadizon8871]

I've got an idea on how to pull up exactlly.. Thanks bro!💪

[@BodyweightMuscle]

happy to help brother!

[@DogDog173]

good tips, thank you! (and I love your leg! very cool)

[@ltandkholbrook9555]

Great vid 💪

[@BodyweightMuscle]

Thank you sir!

[@MBM1260]

I've been focusing on getting my chin above the bar. I thought the aim was to keep the body straight and go up, not come at an angle so that your chest could hit the bar! Thanks for the correction.

[@somefuckstolemynick]

Both are valid types of pull ups. Chest to Bar or Hollow Body pull ups. Puts a little bit of different focus on different muscles. Just make sure you don't excessively push your chin forward to "cheat" it over the bar when doing hollow body pull ups.

[@jonzwikk1582]

great tips! time to clean up my crappy pull up game

[@BodyweightMuscle]

nice! what do you think is your biggest mistake?

[@jonzwikk1582]

@@BodyweightMuscle not getting chest to bar, and no going for full rom

[@nunu4evaaa]

Beast keep going best of luck God bless you all the best

[@zerte4197]

Nice video, you will get more known I think

[@Brandonli888]

Amazing tips. Thank you so much

[@BodyweightMuscle]

Hi Brandon, your very welcome, keep on training brother 💪🏼

[@shadyhasankhan]

Worked wonders in first try .

[@maulanamalik8322]

No excuses power 🔥🔥🔥

[@vigorousvoices]

now that was a sick intro! awesome video!

[@CHUNKYNUGGET666]

Thats great i have a much greater understanding now!

[@archstan33]

Shout out to bodyweight muscle! Just liked & subbed 👊🏾

[@BodyweightMuscle]

Welcome aboard brother 💪

[@cisc25]

Wow.. An excellent video.. And an excellent technique!! Thank you so much for this! By the way.. Your body is awesome!!

[@BodyweightMuscle]

thank you and happy to hear the video is helpful!

[@yungnietzsche2302]

Where was this filmed? It’s beautiful!

[@BodyweightMuscle]

my hometown in Northern Greece - Kastoria!

[@yungnietzsche2302]

@@BodyweightMuscle it’s incredible, I envy you!

[@adityanair8856]

Awesome video man! Thank you ☺️

[@p.p.a.p762]

great video man u got a sub here

[@BodyweightMuscle]

ahoy, welcome to the channel!

[@p.p.a.p762]

@@BodyweightMuscle thanks

[@avechristusrexchristisking]

wow i really needed this video thanks a lot!!!

[@BengkelLasPekanbaruRamahTeknik]

Great Video ,really valuable and high quality shoot of environment ,thankyou

[@Antonia777fly]

Great tips

[@BodyweightMuscle]

thank you!

[@Mysticbladegod]

Now these are real perfect pull-ups.

[@szczypi0rek]

great video, thanks

[@BodyweightMuscle]

You are very welcome!💪🏻

[@davidlewis492]

Cheers mate.

[@kierantighe9225]

Great video! Thank you!

[@BodyweightMuscle]

Glad to hear you liked it Kieran!

[@headicuss]

Hey Anthony how are you buddy? I just want to say thank you.

[@BodyweightMuscle]

Hey Eddie, nice to see you in the comment section again brother!

[@headicuss]

@@BodyweightMuscle I never left lol, I'm subscribed to you but I dont see any videos from you dont know why? I said it before your wat inspired me to keep going and I just want to say thank you again. The whole working out at home was really pushed me. Thank you for putting yourself out there brother ,than you.

[@IamPeter-k]

That looks so smooth 🇩🇪💪

[@BodyweightMuscle]

💪