Chest To Bar Pull-Up Workout — Key Takeaways
Work up to weighted pull-ups at 50% of your bodyweight for 5 reps and add scapular pulls plus band-assisted high reps twice weekly to make explosive chest-height pull-ups achievable within a month.
Key takeaways
Scapular pulls are non-negotiable for explosive pull-up starts
Scapular pulls are non-negotiable for explosive pull-up starts
- Keeps arms straight while driving shoulders down and back into pockets to improve motor control
- Weak scapular control shows as arched back or no power from bottom position
Weighted pull-ups at +50% bodyweight for 5 reps make high pull-ups easy
Weighted pull-ups at +50% bodyweight for 5 reps make high pull-ups easy
- Author states hitting 35kg added pull-ups for 5 reps at 70kg bodyweight makes high pull-ups 'an absolute joke'
- Stick to 3-6 rep range for weighted pull-ups to build surplus strength
Use band pull-ups to train explosive pulling above chin height
Use band pull-ups to train explosive pulling above chin height
- Use lightest band that still allows chest-height reps to practice aggressive pulling without mental hesitation
- Band reduces intensity so you can add volume and refine the arc motion technique
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In this video
- 1mScapular Pulls for Explosive Pull-ups
- 1mBand Pull-ups for Technique and Range
- 2mWeighted Pull-ups for Strength
- 3mPhysics of Fast vs. Heavy Pull-ups
- 4mOutro and Free Workout Offer
“If you weigh 70 kilos, your homework is to be able to do around 35 kilo pull-ups for five reps.”
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