Pull-ups on the horizontal bar are one of the most affordable, but effective exercises for working with your own weight. Performing pull-ups, you can not only work out the muscles efficiently, but also stretch the spine, which is very important, especially for professional athletes.
You can do pull-ups wherever there is a crossbar: on the sports ground, in your own apartment, in the gym, and with special enthusiasm, even on the branch of the nearest tree. Frankly, it is impossible to greatly increase muscle mass with the help of pull-ups. But you can well emphasize the relief of the back and arms, as well as increase the strength indicators of these muscle groups. Pullups are different. It is the types of pull-ups on the horizontal bar that determine which muscles will work to a greater extent. All existing types of pull-ups differ in the way and grip width. Today we will find out what types of pull-ups are on the horizontal bar. A photo of each of them will help us with this.
Medium grip on top
The traditional version, which is popular with both domestic physical education officers and American commandos. The main load in this case lies on the back muscles and biceps.
The technique is quite simple: grab the horizontal bar with a grip equal to the width of the shoulders. Hang with your back slightly arched and legs crossed (in this case, the body will become less loose). Now you can perform the pull-up, bringing the shoulder blades. At the end point, try to touch the crossbar with your upper chest. At the bottom point, for the muscles to stretch better, you need to fully straighten your arms.
Average grip bottom
The lower grip on the horizontal bar is always easier, and this option proves this. It is simpler than the previous one, since it has more load on the biceps, and they do their job better than the back, especially for beginners.
The grip is made the same width as the last time, only now the arms turn with palms to the body. Performing pull-ups, you should adhere to the same principles, only now at the very beginning of the movement you need to take your shoulders back and down. Then the forearms will remain perpendicular with respect to the floor throughout the entire movement.
Wide grip to chest
Different types of pull-ups on the horizontal bar have different effects on our muscles. This option is the most useful. But, as it usually happens, all the best is given only through hard work. This is the most difficult version of pull-ups, which among beginners causes panic at all. Moreover, even among the regulars of gyms, there is not always a person who knows how to pull himself with a wide grip correctly. In this case, several dorsal muscles come into operation at once: paired round, trapezoid and widest.
You need to grab the bar from above, with a grip, approximately equal in width to the grip for the bench press. An important nuance - the thumb should grab the horizontal bar from above, like all other fingers. Such a small trick allows you to better stretch your spinal muscles. Without straining the biceps, rising due to the reduction of the shoulder blades, you need to pull yourself up until the top of the chest touches the crossbar. When this position is already close, you need to bend in the back and look up. Ideally, at the top, you need to linger for a few seconds.
Wide grip on the head
Continuing to consider the types of pull-ups on the horizontal bar, we dwell on the popular, but rather traumatic option - pull-ups with a wide grip on the head. With insufficient mobility of the shoulder joints, as well as with improper performance, you can get serious injury.
In this method of pull-ups, the same muscles are involved as in the previous one, however, the latissimus dorsi muscles are more carefully worked out . The width of the grip is also no different. Stretching, in this case, do not bend your back, the body together with the legs should create one straight line. The elbows should be directed strictly downward and not backward during movement. At the upper point, the back of the neck is in contact with the bar. Before you can make the movement in full amplitude, it will likely take some time. This is normal, and even good, because during this time you will learn the correct technique. If suddenly during pull-ups you feel pain in your shoulders or back, immediately stop the exercise and carefully lower yourself to the starting position!
Narrow grip on top
It's time to consider the types of pull-ups on the horizontal bar with a narrow grip. Let's start with the grip “top”. This version of the exercise is well suited for people suffering from insufficient mobility of the wrist joints. He works well on the lower part of the broadest, toothed and to some extent the shoulder muscles.
It is necessary to take up the crossbar with as narrow a grip as possible (so that the thumbs almost touch). Crouching in the back you need to perform a pull-up, trying to touch the shell of the lower chest.
Narrow grip from the bottom
This option is usually performed as a lightweight alternative to the previous one or in order to stretch the broadest muscles of the back down. In addition to the bottom of the widest, the biceps also receive a load.
As last time, the projectile is taken as narrow as possible, only now the palms are turning towards themselves. Hanging on straight arms, you need to bend your back and look at the hands. During pulling up, you need to focus on the best possible mixing of the shoulder blades and shoulder back. Approaching the upper point, try to bend more strongly in the back and touch the horizontal bar with the lower part of the chest.
Neutral grip along the crossbar
Having examined the classic types of pull-ups on the horizontal bar, we move on to more specific ones. This view allows you to work out the lower part of the latissimus, dentate and partially brachial muscles.
It is necessary to take up the crossbar so that one fist is in front of the other. Stretching, you need to actively bend in the back and try to touch the horizontal bar with the lower part of the pectoral muscles. At the upper point, the head starts to the side of the horizontal bar. With each repetition, this side changes. And in each new approach, the arrangement of the hands changes. If possible, you can hang a V-shaped handle on the horizontal bar, which makes the exercise more comfortable.
Partial lower grip pull-ups
The exercise is aimed at the highest quality study of the biceps. It uses the principle of load concentration. Grasping the crossbar with an average back grip, you need to pull yourself up to exactly half (when there will be a right angle between the shoulder and forearm). This will be the starting position. Having fixed the case in a vertical position, you need to pull up, trying to reach the crossbar with collarbones. Small amplitude, as well as the absence of points of extension and rest of the biceps allows you to achieve maximum load.
Training program
Having discussed the types of pull-ups on the horizontal bar and the muscle groups that are involved in them, let's talk a little about the training program that allows you to achieve success. Before you break into training, you need to determine your maximum in one form or another of pull-ups. Then you need to look at which group you belong to and perform the specified complex at least twice a week. After a month, you need to test your capabilities again and, in case of an increase in strength, go to the next level of difficulty.
The first category: the best attempt - 1-2 times
Those people who belong to this category are too weak for their own weight. Therefore, you need to start with the passive part of the pull-ups. That is, you need to climb with your legs, standing on a bench, and lower yourself under your weight. The first two weeks you need to do 3 sets of 5 repetitions, dropping for 5-6 seconds. Next, you can increase the lowering time to 8-10 seconds, and reduce the number of approaches to two.
The second category: the best attempt - 2-4 times
Those in this group are advised to do more approaches with fewer repetitions. In this case, the first pull-ups should be as intense as possible. This will load a large number of muscle fibers and improve neuromuscular communication. The first two weeks: 8 sets of 50% of the best attempt and 60-90 seconds of rest between sets. The rest of the time: 8 approaches by the number of the best attempt, with the same break as the earlier one.
Third category: the best attempt - 5-7 times
Those people who belong to this category are strong enough, but not hardy enough. Such people need to do more repetitions, not counting sets. You can rest as much as you want, the main thing is that in each set you squeeze the maximum number of pull-ups. 3-4 sets will be enough.
Fourth category: the best attempt - 8-12 times
If you belong to this category, then you are too strong for your own weight. Use weights in your workout. It should be up to 10% of your weight. Such a load will reduce the number of repetitions by 3-4.
Conclusion
So, today we examined in enough detail pull-ups on the horizontal bar, types of grip and the work of target muscle groups. This seemingly simple exercise involves a lot of nuances, ignorance of which can turn a training into a waste of time. If you want to keep your body in shape, but you can’t do it thoroughly, choose a universal exercise such as pull-ups on the horizontal bar (3 of the above are quite enough). And if you add push-ups from the floor and push-ups on the uneven bars to your workout plan , then your body will always be in good shape. But do not forget about caution during sports!