The horizontal bar is a universal simulator which involves a large number of muscle groups. Depending on the the method that you use when pulling up, you can regulate the load on a particular muscle, but still all major muscle groups will be involved, whatever kind you did not choose pull-ups.
Pull-ups on the horizontal bar are very useful for the body, they keep in your muscles are toned, and in combination with push-ups from the floor and on parallel bars, your body will quickly acquire relief, and muscles will become much easier to cope with hard work or others exercises.
To maximize the effect of pull-ups on the horizontal bar, they must be performed efficiently and cleanly. Under normal pulling it up should look like this: grab the horizontal bar wide shoulders, with your thumb grab the bar from the bottom, keep your legs together, pull up smoothly without jerking, touch your chest to crossbeams, go down slowly, as if holding up your body and struggling with gravity. Lower yourself fully straightening your arms. Pullups, without following these instructions will significantly reduce exercise effectiveness.
- What muscles swing when pulling up
- Types of pull-ups on the horizontal bar
- Direct grip
- Reverse grip
- Wide grip head pull-ups
- Other types of pull-ups on the horizontal bar
- Pull-ups for back muscles training
What muscles swing when pulling up
As mentioned above, with the help of a horizontal bar, it sways right away several muscle groups. Depending on the method of pulling up, which you choose, you can adjust the load on one or another the muscle. But first, let’s still figure out which muscles swing when pulling up on the horizontal bar.
When pulling up on the horizontal bar are involved:
- Trapezoid;
- Latissimus dorsi;
- Triceps;
- Biceps;
- Delta;
- Shoulders
- Forearms;
- Press and others
Types of pull-ups on the horizontal bar
The technique of performing different types of pull-ups.
- Description
- Video
There are many variations of pull-ups with an emphasis on different muscle groups of the back. From the width of the arm, the grip and The motion vector depends on which muscles get more exercise. On the video details of the nuances of each movement on different muscle groups.
Types of pull-ups on the horizontal bar can be divided into three criteria:
- Grip method (direct, reverse);
- Grip width (narrow, medium, wide)
- Upper position (pulling to the chest, behind the head)
In fact, there are many more types of pull-ups – dead pull-ups, pull-ups with cotton, pull-ups with rifts and many more species. In order to list them all, and even more so describe, it will take a very long time.
Let’s deal with you the most basic.
Direct grip
Pull-ups on the horizontal bar with the usual direct grip is a classic. AT depending on the width of the grip, we pump more or less certain ones the muscles.
Pulling with a narrow straight grip. With this Brachialis is well pumped muscle located between the biceps and triceps), the widest back muscles (lower part), and front dentate the muscles.
Tight grip pull-ups
Technique of execution. When pulling up in this way we grab the horizontal bar with a narrow grip so that the hands practically touched each other on the crossbar. Try to pull yourself up like can be higher, this will enhance the effect of pulling up.
Pulling up with a regular straight grip. Swing forearms, shoulders, triceps, biceps, back muscles.
Pulls with a direct average (normal) grip
The standard execution technique was described above.
Pulling with a wide straight grip. Trapezium is pumped, the upper part of the latissimus backs and round paired back muscles.
Wide grip pull-ups
Technique of execution. Take the horizontal bar with a wide grip. To the shoulders when bending the arms at the elbows, they were parallel to the crossbar, and the forearms were at an angle of 90 ° to her. Thumb up wide grip, no longer grabs the horizontal bar from below, but lays down with the rest on top of the crossbar. Trying to reach not arms up, but due to the reduction of the blades. Trying to touch the breast crossbars.
Reverse grip
Reverse grip implies an emphasis on other muscle groups, such like biceps.
Pulling with a narrow back grip. With this the biceps and the lower part of the lats are pumped back muscles.
Reverse tight grip pull-ups
Technique of execution. The challenge is to try to reach crossbars of the lower chest. The palms are turned in your direction the thumb covers the horizontal bar from the bottom. Pullups are performed as would be shoulder blades. We try to bring the shoulder blades together, we feel them and reach for the crossbar with your chest.
Pulling with the usual reverse grip. Biceps and latissimus are pumped backs.
Pull back average (normal) grip
The pull-up technique remains the same.
Wide grip head pull-ups
When performing this type of pull-ups, it is pumped trapezoid, paired round dorsal muscles and latissimus back muscles.
Other types of pull-ups on the horizontal bar
When your muscles are strong enough as a result of training on horizontal bar, you can perform various techniques on the horizontal bar, such like “rise-coup”, “exit to one”, “exit to two” and others. Also, perhaps after hard training you can do pull-ups with cotton or other complex elements.
But first, learn how to properly and pull a lot of those types of pull-ups that we disassembled today. Do not hurry invent something. All the same muscle groups, with different methods pull-ups, all the same are involved and if you can qualitatively perform pull-ups with standard types, you can easily perform any other kind of pull-ups.
Pull-ups for back muscles training
If you have any questions, leave them in the comments and I I will definitely answer you.
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