Strength Training · Functional Fitness · Conditioning · Calisthenics
Chest-to-Bar Pull-Up
The chest-to-bar pull-up raises your chest to the bar rather than stopping at chin height. This strict version trains upper-back and arm strength through a greater pulling range without swinging.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Grip the bar slightly wider than shoulder width with your palms facing away from you.
- Hang with your arms fully extended and your feet clear of the floor.
- Draw your shoulders down away from your ears.
- Pull your chest to the bar with a slight backward lean until it touches just below your collarbones.
- Lower yourself under control to full arm extension.
Form cues
- Drive your elbows toward your ribs.
- Keep your legs quiet.
- Exhale as you pull.
Common mistakes
- Reaching with your chinKeep your neck aligned with your torso rather than stretching your head forward to gain height.
- Excessive lower-back archTighten your abdomen and glutes so the slight backward lean does not become a deep lower-back bend.
- Forcing the final few inchesUse assistance if you cannot reach chest contact with a smooth pull.
Safety
Jerking out of the bottom or dropping into a loose hang can strain your shoulders and elbows, especially when fatigued. Losing your grip can cause a fall.
- Check that the bar is secure and the landing area is clear.
- Use a stable step to reach the bar if it is too high to grasp from the floor.
- Warm up with easier pulling sets before attempting full chest-to-bar repetitions.
- End the set before your grip starts slipping.
If hanging or pulling causes shoulder, elbow, or wrist pain, choose a pain-free assisted version and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 3–6 reps
- Rest
- 2 min
Start with a rep count that leaves you able to perform one or two more clean repetitions.