How to quickly learn to do pull-ups on the bar from scratch. 3 preparatory exercises

How to quickly learn to do pull-ups on the bar from scratch. 3 preparatory exercises

And a few factors that prevent us from mastering the bar.

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How to learn how to quickly pull up on the bar? What exercises to do?

Pull-ups on the bar – one of the most difficult exercises with your own weight, but at the same time one of the most effective for the development of the upper body. With regular exercise, you’ll get strong balloon biceps, a V-shaped back and a strong grip. But pull-ups require a high level of physical development: if you’ve never practiced sports, you won’t be able to jump on the bar and do 5-10 pull-ups at once.

What prevents you from mastering pull-ups

• Overweight.
• Weak muscles.
• Improper technique.
• Injuries of the shoulder girdle.
• Small experience of training.
• Fear that you won’t succeed and others will see it.

Three exercises that will teach you how to do pull-ups

The pull-up exercises will prepare your CNS, ligaments, muscles and tendons for the load. You will develop the habit of breathing correctly: on the effort we exhale, on lowering down – inhale.

Hang on the bar

This exercise will help you strengthen your grip – it is very important in pull-ups.

Technique

• Grab the bar with hands shoulder-width apart. The grip is reversed.
• Slightly tense your shoulder blades and lower them down. Push your chest forward.
• Hold in this position until the grip loosens.

Perform three approaches. Rest between approaches – two to three minutes.

Australian pull-ups

Technique

• Grab the low bar with hands shoulder-width apart. The body is under the bar, feet are on the ground. Before pulling up, slightly tense the shoulder blades and lower them down. Push the chest forward.
• On exhalation pull the upper part of the chest to the bar with a powerful movement.
• On the inhalation smoothly descend to the starting position.

Perform three approaches of 10 times. Rest between approaches – two to three minutes.

Scapular pull-ups

Technique

• Grab the bar with hands at shoulder width. Completely relax.
• On the exhalation of a powerful movement, without bending the arms at the elbows, pull your body up with the help of the shoulder blades.
• Hold for a second in the upper point.
• On an inhalation, smoothly descend to the starting position.

Perform three approaches of 5-10 times. Rest between approaches – two to three minutes.

Do these exercises to master pull-ups from scratch, and in a couple of months you will see the first results. Do not forget to regularly train twice a week, pumping other muscle groups.

By the way, besides classic pull-ups, there are several other variations of this exercise, and you can learn them. Read more about what types of pull-ups exist in this article.