Chest-to-Bar Pull-Up

An advanced pull-up variation where your chest touches the pull-up bar at the top of the movement.

Instructions

1. Grip the pull-up bar with hands slightly wider than shoulder-width, palms facing away from your body.
2. Hang with your arms fully extended and your body straight.
3. Pull yourself upward by driving your elbows down and engaging your lats and chest muscles.
4. Continue pulling until your chest touches the bar.
5. Control the descent and lower yourself back to the starting position with arms fully extended.
6. Repeat for the desired number of repetitions.

Tips

• This is an advanced movement; ensure you can do 5-10 strict pull-ups first
• Drive your elbows down and back to recruit more lat and chest muscles
• Lean back slightly at the top for increased chest activation
• Avoid kipping or momentum; strict form is essential for muscle development