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

Pull-ups… Undeniably the king of all upper body exercises since there is no better way to determine one's relative upper-body strength!
Plus, you don’t need any special or expensive equipment to get them done. All you need is a something you can hang from safely, and you’re set.
I dare you to show me a person than can do 15 solid pull ups and is not in great shape! No... I’m not talking about those swinging, chin-barely-getting-over-the-bar and feet-kicking type of pull ups.
I mean smooth, focused, chest to bar, and elbows tucked-in pull-ups. Pull ups that make you feel as if every single pull-related muscle-fiber of your back is recruited and contracting at maximum tension.
These are the type of pull-ups I’ll be showing you how to do today through three main steps and tips.
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OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
Find them all here; www.bodyweightmuscle.com/free-...
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: www.superherobodyweightworkout...
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My favorite Jump-rope: www.bodyweightmuscle.com/cros...
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Follow me on INSTAGRAM: / bodyweightmuscle
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Disclaimer:
All information in this KZbin channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.

[@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/

[@user-xz7bv8dg4u]

💪💪💪💪

[@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!

[@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...

[@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🔥🔥

[@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!

[@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 💪🏼

[@MikeMoranX13]

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

[@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?

[@emiliomarbanjr]

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

[@montepr803]

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

[@jaden_timmis]

Brilliant video 👏🏼 just what I was looking for !

[@ikikex9643]

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

[@justin666crow]

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

[@andydrb9673]

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

[@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.

[@ad4mkelly]

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

[@BodyweightMuscle]

💪🏼

[@JoelP1961]

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

[@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!💪

[@ChaseMountains]

Solid advice brother!

[@dimitar2367]

unique content mate ,keep it up !!!

[@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

[@James-xv8xv]

Really well made video dude. Thanks.

[@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!

[@cipher4968]

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

[@BodyweightMuscle]

congrats C, keep it up!

[@jameslee5346]

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

[@ruimanuel4292]

Nice tips dude, thank you.

[@adityanair8856]

Awesome video man! Thank you ☺️

[@kaszapnagypeter]

Very clear explanation! Pull up is my favourite exercise.

[@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!

[@5iv3head]

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

[@BodyweightMuscle]

Glad you liked it!

[@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

[@squeezo4360]

toujours des vidéos incroyables! Super tips, merci frère

[@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..👍

[@nesmandelah]

Thank you for the detailed tips, Keep the videos coming

[@BodyweightMuscle]

Thanks, will do!

[@bluetrain69]

Very thorough explanation👍🏼

[@katom1544]

Thank you for those tips!

[@10act37]

Excellent video. Just found this channel. ❤️

[@BengkelLasPekanbaruRamahTeknik]

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

[@larrymorningstar8232]

Great tips!

[@andreieminovici1894]

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

[@BodyweightMuscle]

Hello Andrei, nice to have you on board!

[@DogDog173]

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

[@MikeQ100]

Quality as always Anthony!

[@BodyweightMuscle]

thanks Mike!

[@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!

[@Jkw211]

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

[@BodyweightMuscle]

Welcome VJ, glad you liked the vid 💪

[@martinb8532]

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

[@BodyweightMuscle]

I appreciate that!

[@CHUNKYNUGGET666]

Thats great i have a much greater understanding now!

[@nelsonthekinger]

I'm looking forward to try the overhand grip!

[@avechristusrexchristisking]

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

[@elMusico78]

Excellent breakdown Thanks for the tips! 💪

[@BodyweightMuscle]

Your very welcome!

[@vigorousvoices]

now that was a sick intro! awesome video!

[@bewarethefuryofapatientman]

That's a top-notch vid, thank you

[@BodyweightMuscle]

Thank you Viacheslav! 💪🏻

[@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 💪

[@nunu4evaaa]

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

[@NoEgoRepsCalisthenics]

Outstanding video, tips, and explanations.

[@BodyweightMuscle]

Thank you!

[@user-lt1xf9xc8w]

Great advice

[@agmadizon8871]

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

[@BodyweightMuscle]

happy to help brother!

[@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.

[@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!

[@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....🤣🤣🤣

[@Brandonli888]

Amazing tips. Thank you so much

[@BodyweightMuscle]

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

[@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 💪

[@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 😶

[@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 💪

[@ltandkholbrook9555]

Great vid 💪

[@BodyweightMuscle]

Thank you sir!

[@zerte4197]

Nice video, you will get more known I think

[@kierantighe9225]

Great video! Thank you!

[@BodyweightMuscle]

Glad to hear you liked it Kieran!

[@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!

[@archstan33]

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

[@BodyweightMuscle]

Welcome aboard brother 💪

[@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!

[@47695825]

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 :)

[@davidlewis492]

Cheers mate.

[@johanndaart7326]

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

[@gabosuper96]

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

[@szczypi0rek]

great video, thanks

[@BodyweightMuscle]

You are very welcome!💪🏻

[@12danny08]

I like your explanation 👍👍👍

[@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.

[@richlymann6451]

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

[@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!

[@anthonylane1989]

Good video bro !!!

[@BodyweightMuscle]

thanks Anthony!

[@lukamodric1020]

Brilliant.

[@Antonia777fly]

Great tips

[@BodyweightMuscle]

thank you!

[@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]

^

[@haythemlutfi]

Thank you

[@shadyhasankhan]

Worked wonders in first try .

[@p.p.a.p762]

great video man u got a sub here

[@BodyweightMuscle]

ahoy, welcome to the channel!

[@p.p.a.p762]

@@BodyweightMuscle thanks

[@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!

[@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

[@KhalidFawzy]

Amazing, thanks for sharing ♥

[@BodyweightMuscle]

Hi Khalid!

[@KhalidFawzy]

@@BodyweightMuscle Hi, keep up the good work 🙂

[@BodyweightMuscle]

@@KhalidFawzy 💪🏻

[@classicfitness8478]

Very nice 👍🏻

[@maulanamalik8322]

No excuses power 🔥🔥🔥

[@varinderrana7952]

Good knowledge Thanku 😇👍

[@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

[@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

[@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.

[@liakouras96]

Great video again. Could you please make a video about hypertrophy of the forearms? How do you work them? Thank you in advance. Ευχαριστώ εκ των προτέρων

[@redrock425]

The best exercise I've found for forearms is grip strength training. I've always had fairly thin weak forearms, being an office worker doesn't help! I just bought some Powerball grippers off Amazon. Get a set that are easy, 100lb for me, one that is harder, 150lb for me and a target set, 200lb for me. Use the 100lb for warm ups, 150lb for sets and try the 200lb every few weeks to track progress. Be careful, it's very easy to overdo it and strain your tendons. I use these every few days or once my hands/forearms feel recovered. After 3 months I'm much stronger in the forearms. It takes time so be patient 😉

[@liakouras96]

@@redrock425 thank you for the thorough answer

[@panagiotistigkas350]

Μπράβο Αντώνη

[@IamPeter-k]

That looks so smooth 🇩🇪💪

[@BodyweightMuscle]

💪

[@anupsalunkhe8935]

Thanks sir❤

[@BodyweightMuscle]

your very welcome!

[@tsunamistrike1225]

How can I pull and touch my chest to the bar as I have try your steps but still can't do it. Love your exercise analysis video, keep up the work.👍👍👍

[@BodyweightMuscle]

Hi TS, stick to the practice for three weeks and you'll get there ;)

[@yungnietzsche2302]

Where was this filmed? It’s beautiful!

[@BodyweightMuscle]

my hometown in Northern Greece - Kastoria!

[@yungnietzsche2302]

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