Exercises with dumbbells for pull-ups on the horizontal bar

An individual system of pull-ups on a horizontal bar is necessary for every person who wants to have strong and defined muscles. After all, this exercise has long been considered effective and useful. Now horizontal bars or crossbars are located on all playgrounds, in every yard, and gym. All people have been familiar with pull-ups since their school days, but not every person knows and understands that in order to achieve real results, you will need to do much more and better quality than is offered in training programs for certain ages.

The article will tell you what pull-ups are, how to perform them correctly, and will also help you understand the question of whether the pull-up system on a horizontal bar is beneficial or is it a waste of time. To achieve maximum results, you should follow all the rules and adhere to the recommendations present in the article.

History and theory

In Ancient Greece and many other developed and developing countries, there was no clear system of pull-ups on the horizontal bar, but they were necessarily included in the complex of basic exercises. Already in those days, people realized that this type of training strengthens muscles quite well, helps to build mass and forms a harmonious relief.

Tibetan monks developed the first system of pull-ups on a horizontal bar from scratch, improving an already existing technique. They included several original elements in it that make it possible to achieve great heights in a short time. Today, people know far more than one system of pull-ups on a horizontal bar. Among the variety of unique techniques, everyone can find the best option for themselves, be it a beginner or an experienced athlete.

What muscles can be pumped?

Athletes who have been practicing on the horizontal bar for a long time know exactly how these exercises help. Beginners do not know all the advantages of the horizontal bar. Therefore, before moving on to the system of pull-ups on the horizontal bar for beginners, you need to understand which muscle groups can be pumped with the help of this apparatus:

• biceps;
• upper and lower press;
• pectoral muscles;
• forearms;
• back muscles.

The horizontal bar is, of course, a universal sports equipment, because it allows you to work out your entire body at the proper level.

A set of exercises for beginners

Now that you know what exercises on the horizontal bar exist for beginners, you can move on to a set of exercises. The program will be designed for 2 lessons per week.

Monday:

1. Classic grip pull-ups: 3 sets of 10 reps.
2. Close-grip pull-ups: 3 sets of 10 reps.
3. Hanging leg raises: 3 x 10 times.
4. Crunches on the horizontal bar: 3 to 10.

Friday:

1. Reverse grip pull-ups: 3 x 10 reps.
2. Wide grip pull-ups: 3 to 10.
3. Army corner: 3 to 10.
4. Crunches on the horizontal bar: 3 to 10.

It is not advisable to exercise more than twice a week, because the same muscle groups work over and over again. If you train them often, they will get tired and you will not be able to complete the plan.

The program includes 3 sets of 10 repetitions of each exercise. At first, you will not be able to do all the repetitions in exactly three approaches. Your main task is to achieve all repetitions in one workout. If necessary, let's start with 10 sets of 3 times. But try to pull yourself up the indicated 30 times. And this applies to every exercise.

Exercises on the horizontal bar for girls will be more simple. For example, instead of the army corner, it is better to prefer hanging leg raises. Other exercises on the horizontal bar for girls are pull-ups using a rubber band, gravitron, or support from a partner.

Not every girl can do even one pull-up on her own. In general, ladies do not need to do pull-ups on a high bar. This is a heavy basic element in fitness. If you still want to learn, you need to start from scratch: first learn how to hang on the bar, and then perform at least one repetition.

For men, there are a number of other technically more difficult exercises. But these are not horizontal bar exercises for beginners. They are intended for more advanced athletes who have been training on the bars for a long time and regularly. We are talking about the work out direction.

Tips for completing the program

1. The program includes different variations of pull-ups. You should learn to do them all.
2. In addition to horizontal bars, the sites also have other devices for pull-ups. Use them. It is very convenient when your hands are turned with your palms facing each other (neutral grip).
3. It is not recommended to swap exercises.
4. There is no need to hang for a long time in a position where your chin is above the bar. This will cause fatigue and will not help increase strength in any way.
5. Warm up before classes and avoid hypothermia. Try not to get blown away. When the muscle is warm, the draft can cause you many long-term problems.

Once you have mastered this basic program, you can move on to more complex advanced elements.

Exercises on the horizontal bar

People often turn to the pull-up system in order to develop muscles and perform more complex exercises. Indeed, the crossbar provides a fairly wide field for the athlete’s imagination. With this apparatus you can perform incredible tricks and exercises that develop various muscle groups.

The most popular exercises are presented below. They attract the attention of not only men, but also women, even despite their complexity.

After completing the individual system of pull-ups on the horizontal bar, in a month you will achieve significant results, these exercises will seem easy, and you can no longer hesitate to perform them on the street or in the gym.

How to teach a girl to do pull-ups on the horizontal bar from scratch

It’s not only the stronger sex that can pull themselves up. A girl can do this too. The element allows you to pump up many muscle groups, so it leaves no one indifferent.

The technique for women is the same as for men, but the number of repetitions may be less.

Important! Since strong arms are needed to perform the element, it is necessary to first strengthen the muscles.

Both push-ups from the floor and their lighter version – push-ups from the wall will help with this.

Burpee

This exercise is most common among athletes of various categories. Its main distinguishing feature is the fact that it is popular even among martial artists who prefer to constantly develop their own endurance, strength and agility. But with all this, we should not forget that this exercise should in no case be included in the system of pull-ups on the horizontal bar from scratch, because it is not always easy for even experienced athletes.

The burpee technique is not that complicated, but it requires maximum concentration. The first thing you need to do is take the starting position - stand in front of the horizontal bar, stretch your arms along your body, and place your legs exactly shoulder-width apart. Next, you should do everything at a fast pace:

• to squat;
• jump into a lying position;
• do one push-up;
• return to your haunches with a jump;
• take the starting position;
• jump out and do a pull-up;
• return to the starting position.

Training program for the horizontal bar

You need to understand that the program becomes full-fledged if it is developed individually for the student. Everyone has their own abilities, capabilities and desires. But you can offer an approximate algorithm for creating a program “for yourself”.

First, about the goal. Before you think about how to learn to do 100 pull-ups, but you can only do 1 pull-up at most, you need to set a simpler task: “how to learn to do 10 pull-ups.” And after the result is achieved, the next goal is “how to learn to do 20 pull-ups,” etc. Real goals are realized, but unrealistic ones are not! We set a real goal, achieve it, and then the next one, which seemed unrealistic, becomes quite real.

Secondly, the program must include warm-up exercises. A good warm-up would be a jog - the body will “wake up”, the heart will prepare for an intense regime, and the blood will accelerate throughout the body. In addition, it is recommended to perform a joint warm-up: exercises for the arms, legs and spine.

Thirdly, we always remember the safety precautions “do no harm.” Exercising “for wear and tear” is a health risk and will bring neither benefit nor results. This is especially true for beginners. The completed activities should bring pleasure for the work done, and not excessive fatigue.

The fourth rule of the program. After exercising on the horizontal bar, be sure to do stretching exercises. When stretching, the muscles recover much faster, and the unpleasant sensations from physical overexertion go away.

Fifth. Classes are held every other day for five approaches.

Sixth. The secret to learning how to do more pull-ups. You can use the “25 pull-ups” or “50 pull-ups” program schemes. Or you can use a simple algorithm. Example: at the end of a week of classes, you worked three times per set, but on the fifth approach you took 8, the next week you work four sets of 4 times, and on the fifth - until failure. If you manage to squeeze 10 times, then the next week will begin with four sets of 5 times.

Core

The core is an almost complete pull-up system for building muscle, developing strength and endurance. An unusual set of exercises can be easily performed at home, since the only necessary equipment is a horizontal bar.

The first step is to take exactly the same starting position as in the previous exercise. Next, you need to perform the movements in this order:

• jump up to the bar and do a pull-up;
• raise straight legs so that they are perpendicular to the body;
• after holding in this position for a couple of seconds, your legs should be lowered;
• raise your legs again, but at a right angle, and then lower them;
• Raise your straight legs again so that your toes touch the bar;
• return to the starting position.

This exercise should be repeated for at least four approaches.

The best pull-up system on the horizontal bar is given step by step below. It's ideal for beginners, but more experienced athletes will need to make it more challenging. For them, the ideal option would be to perform this exercise before and after daily pull-ups using this system.

How to do pull-ups correctly

Many novice athletes want to independently develop a pull-up system for themselves on the horizontal bar. Of course, no beginner can do 50 pull-ups, which is why many of them strive to achieve good results through their efforts. Unfortunately, most people fail to do this, because not every person who has not previously been involved in sports knows how to do pull-ups correctly. Because of this, people get injured instead of the desired result, but it is much easier to spend time studying the theory than recovering from your own reckless actions.

When doing pull-ups, your back and legs must be straight. It is necessary to raise the body until it stops so that the chin touches the bar. The horizontal bar contains many secrets that can lead to the success of any athlete. Fortunately, there is no need to solve them, because other people have already done this a long time ago:

1. In order to increase mass, it is necessary to rise as slowly as possible, and, on the contrary, to descend quickly.
2. To strengthen muscles and increase endurance, you will need to climb quickly, but you will have to descend slowly.
3. To improve stretching and flexibility, you should go up and down at a fast pace, and in the periods between approaches it is recommended to simply hang on the horizontal bar for ten seconds.

How to learn to do a lot of pull-ups: recommendations

Beginners who want to learn how to learn how to do pull-ups on a horizontal bar need to approach this issue consistently. If you can do 3-5 pull-ups correctly, that’s already a success. At this stage, there is a great temptation to quickly start increasing the load, but this cannot be done. The best option is to increase the number of pull-ups by several times every week. This way, in a few months you will be able to do as many pull-ups as you want.

To achieve maximum results, follow these rules :

• When pulling yourself up, do not swing, using the inertia of your body. You should stretch only by working your muscles.
• Rise and fall smoothly and slowly.
• At the peak point, the chin should rise above the bar.
• Breathe correctly: on the ascent you should exhale, on the descent you should inhale.
• Your grip should be strong enough.
• The body must be in a vertical position.

At the same time, each exercise has a number of its own requirements. So, with a narrow grip, try to touch the horizontal bar with your chest, looking at your hands. With a wide grip, you cannot arch your back. As you pull yourself up with a reverse grip, pull your shoulders back and squeeze your shoulder blades together.

Beginners don't need to push themselves too hard. Master the technique first. Don't chase quantity. It needs to be increased gradually, and then soon you will be able to cope with such a task as learning to do 30 pull-ups on a horizontal bar.

Many people are interested in how to quickly learn how to do pull-ups on a horizontal bar. But remember that speed in this matter is not as important as quality. It takes time and consistency to master the correct form of an exercise and achieve the number of repetitions you want, so be prepared for it.

Pull-ups are a great exercise for those who want to have a beautiful and strong body. Learning to do it correctly is not that difficult. The main thing is to spend a little time on this and bring the technique to perfection.

Types of pull-ups

As you know, you can pull yourself up in different ways:

1. Straight grip. In this type of lifting on the bar, the hands must be directed with the back side towards the apparatus. Narrow straight grip - hands at shoulder level; medium straight grip - hands wider than shoulder width by about 10 centimeters; wide straight grip - hands are located as far as possible from each other.
2. Reverse grip. In this case, the hands should be directed with the palms towards the crossbar. Here you can also do pull-ups with a narrow, medium or wide grip.

How can a child master lifting his body over the bar?

Learning to lift your body over the bar is not just for adults - girls and boys can also master the element well. And a parent or coach will help them with this.

Based on the fact that the reverse grip is easier to start with. First you need to support the child and give him the opportunity to catch up. Don’t take all the work on yourself - let the little athlete also strain.

The next step will be mastering the descent. And then there is an increase in the number of repetitions.

In the following video, dad clearly shows how he taught his son to do pull-ups:

Tips for beginners

Beginning athletes who have never done a pull-up in their life or have done it for a very long time should definitely listen to the recommendations given by real professionals. Experienced athletes can recommend some great ways to help you learn how to do pull-ups from scratch. Among them:

1. With a stool. Standing on it, it will be much easier to do pull-ups. Having reached the highest point, you need to stay in this position for about three seconds, and with each subsequent rise, gradually increase this time.
2. Insurance with tires. This method involves tying yourself around your belt with a special sports rubber band, which at the other end is attached to the horizontal bar. Thanks to this auxiliary element, it will be easier to get to the top point.

Pull-up system on the horizontal bar for beginners: program

An ideal program, understandable and accessible to everyone, would be the following table.

As you can see, the load increases gradually and carefully enough to protect the athlete from unnecessary injuries, as well as overwork. Having successfully completed the first month of training, the load needs to be increased by about 2-3 times.

Set your records

For many, after mastering the correct technique, excitement is triggered: is it possible to learn how to do pull-ups many times in a minimum amount of time or do this the maximum number of times. Let's go through the records!

How to easily master pull-ups in 2 weeks

The program is suitable only for those who already know how to do push-ups without difficulty. We divide two weeks into 7 workouts, between which there must be rest days.

1. First week

We strengthen the muscles of the chest, arms and back with push-ups according to the following scheme:

2. Second week

The push-ups themselves according to the following scheme:

If necessary, you can repeat this two-week marathon again to learn how to do a lot of pull-ups on one arm.

Learn to do pull-ups in a week

Below is a diagram of mastering 10 pull-ups in a week:

If you find it difficult to master the program the first time, you can start it again.

How to master 100 pull-ups at a time

Is it possible to do 100 pull-ups at a time? If you set a goal for yourself, then this is achievable! The main thing is to adhere to the following tips:

1. Be sure to warm up before training to avoid injury, and do not neglect the cool-down

2. Use special gloves

3. Don’t exercise if you’re feeling unwell.

4. Do aerobic exercise to strengthen your heart and respiratory system.

You also need to pay attention to individual characteristics. For example, with a weak hand, it is better to increase the tempo, which is not suitable for weak breathing. Makes it easier to find the most comfortable grip. A slow pace is suitable for those with strong biceps and brachioradialis.

To achieve the desired result, it is better to train twice a day: before lunch and before dinner using the ladder method (increasing the number of repetitions to the maximum with each approach).

Rules

Before you start exercising on the crossbar, you need to learn the rules that are guaranteed to help you avoid injuries and get the desired effect as quickly as possible. These include the following points:

1. As before any workout, you need to do a short warm-up before starting pull-ups. Just 5-10 minutes of cardio (running, jumping rope, cycling, walking at a fast pace, etc.) will be enough.
2. In order to increase weight, you need to reconsider your diet. It should include more proteins, and the consumption of sweets should be reduced to a minimum. You should also slightly increase the number of calories consumed daily, which will protect against drying out muscle mass.
3. Absolutely every workout should be completed with stretching. This will allow the muscles to recover faster after training.

Armstrong pull-up system

This system was used by the well-known Major of the United States Marine Corps, Charles Lewis Armstrong. The program includes all the necessary points that contribute to physical improvement: overload, variety, regularity.

People who have already tried this system on themselves have achieved incredible results in just 5-6 weeks. At the end of the program, almost all beginners could already perform more than 20 pull-ups in just one approach.

Morning workout

Every day in the morning, immediately after getting up, you need to perform exactly three sets of push-ups from the floor to the maximum. Push-ups are the best exercise to strengthen the muscles of the shoulder girdle. Armstrong himself performed the first set of push-ups right on the deck, and then went to the bathroom, where he cleaned himself up. Then he came back to the deck, performed the second set and again went to the bathroom to shave. Immediately after this, the major came to his cabin and performed the final set and went to take a relaxing shower.

This type of workout should be done every morning. For many people, it takes about a month to achieve good results. This is exactly the time during which morning sets will already become a habit and become an integral part of the workout.