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5 tips to improve pull-ups on the horizontal bar

Pull-ups on the horizontal bar should be a mandatory exercise of any Absolutely Can't Miss Tips For HGH strength program. Use these tips to get the most out of this simple exercise.

Pullups, regardless of the type of grip, are critical to increasing strength, volume and remain one of the safest, in terms of injury, exercise. The legendary strength trainer Charles Polikvin claims that pull-ups are the only indispensable exercise for developing upper body strength.

The network has many different articles on how to become big and strong, how to do deadlift and bench press, but not enough materials about pulling up. We will try to fill this gap. Oddly enough, the easiest way to improve your pull-up technique is to pull up. Below are some tips to help you along the way.

Do partial reps

Partial repetitions are done not only towards the end of the set, when the muscles are tired and cannot work in full. You can use partial pull-ups at the beginning to warm up the back muscles.

Hang on the bar with the usual grip, try not to use the swing and momentum, tighten your chest and hide the shoulder blades. Stretch 7-10 cm, linger at the top point for a second and relax. Do several sets of 6-10 reps, depending on your strength capabilities.

Partial reps increase starting strength and grip. The widest and round muscles must be especially strong so that from a fully extended state they move the body up, this movement develops them well. This is a great exercise to start your workout, warm up well and stretch your back muscles.

Focus on negative reps

Negatives are great for those who can not do full pull-ups. They will also help you overcome the plateau, because the eccentric force is more concentric. To make it clearer, consider the example of a bench press: at a certain point in the exercise, you canít lift the barbell yourself, and you need help to put it on the rack. At the same time, you can independently lower the barbell onto your chest without dropping it. This happens because the fibers working in the negative phase are not tired during the exercise. Invoking this type of fiber during the negative phase is a very useful and important step.

The most effective negative pull-ups are when you lift yourself up to the extension of the chin over the bar. Use a boost or drawer if you have difficulty. Start with a 10-second negative All Proven Ways To check Primobolan cycle (unbend your arms for ten seconds), 8 reps.

Estimate your maximum time. A 30 second negative phase will be a good indicator.

Use the principle of stairs in approaches

The principle of the ladder is a simple method to do more repetitions in the approach by applying submaximal effort. This is a great tool for the lifter, which is tightened, but there are difficulties with progress. Stair approaches improve strength and stamina due to a prolonged approach due to mini-pauses.

Scheme of pull-ups on the horizontal bar. An example of a staircase approach:

2 reps, rest 15 sec

3 reps, rest 15 sec

5 reps, rest 15 sec

10 reps

For those who can not do more than 10-12 pull-ups, a ladder approach will help to break your set into parts and make 20 repetitions in total. This is a great way to increase the number of pull-ups on the horizontal bar.†††

Before doing weights pull-ups, take a ladder approach. The back muscles consist mainly of the 1st type of muscle fibers and are focused on endurance. They hold the spinal column and form a posture. Therefore, it is better to swing your back with a small weight and a low number of repetitions, heavy weights are not the best way to stimulate the growth of back muscles. Once you have mastered the ladder approaches, grab a light weight on your belt and make the ladder again.

Pull-ups

A complete stop implies a stop, and freezing for a couple of seconds at the bottom of each repetition, this eliminates the stretch reflex and prevents recovery Oxymetholone (Anadrol) Everything You Need To Know About for Bodybuilding in the next repetition. Ultimately, this makes the approach much more difficult.

Isometric Delays

An isometric stop during the negative portion of the repetition can be helpful in identifying a weak spot in your pull-ups. Perform negative repetitions, as described above, and use a 5-second delay when your elbow is extended to 90 degrees.

If you have a strong grip and forearm, then easily overpower such pull-ups, if not, train the grip and muscles of the forearm. Do not neglect basic exercises such as deadlifts and others that make your forearm and hand strong and allow you to comfortably and for a long time perform exercises on the horizontal bar.

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back muscles, negative phase, Pull-ups horizontal, reps rest, reps rest reps, rest reps