Jonathan Wilhoite Blog: How to Increase Strength with Just a Pull Up Bar

Monday, February 1, 2016

How to Increase Strength with Just a Pull Up Bar

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Have you ever noticed that the pull-up bar in a gym is often overlooked? This strength training equipment takes up minimal space in the gym, yet is an amazing tool to help you build muscle. The following workout can be used to strengthen your arms, chest, back, and abs.

Exercise One- The Inverse Ladder

Begin by doing ten pull ups and then one push up. Then, rest for approximately thirty seconds. Next, do nine pull ups and two push-ups and rest for another thirty seconds. Continue decreasing the number of pull ups and increasing the number of push-ups with rest breaks in between until you reach one pull up and ten pushups. Then, reverse the ladder by going back up the ladder. Do one pull up and ten pushups, then two pull ups and nine push-ups. Continue this until you reach ten pull ups and one push up. Rest for a minute or two and then try to do the ladder two more times for a total of three repetitions.

To help prevent your arms from tiring out too quickly, allow your back to do the work. While you are hanging, depress your shoulder blades to cause your back to arch. If you keep your back straight, all of your weight will be held up with your biceps.

Exercise Two- The Negative Reps

Turn your hands from an overhand grip to a chin up grip. This will cause you to use more muscles in your back than the standard lateral heavy pull up. Use a reverse grip and perform four sets of eight negative reps by following these instructions. Use a bench or box to get you in position. You need to be at the top of a chin-up position with your eyes over the bar. Slowly lower yourself until your arms are straight and hold this position for ten seconds. This movement trains the muscles in your back creating eccentric strength which translates into more strength when completing the exercise. Chin up exercises is extremely difficult when you are fatigued. This is why negative repetitions are so great. They extend your workout and allow you to get the most out of each set of exercises you perform. Keep your shoulders blades back and down to help you maintain a strong torso.

Exercise Three- Hanging Knee Raises

This is one of the most common exercise performed with the pull-up bar. After completing the first two exercise, rest for about four minutes by resting your forearms and hands on the bar. Then, do four sets of eight reps of the hanging knee raises. Keep your knees bent at a ninety-degree angle and use an overhand grip. Do not swing your legs, instead maintain complete control on the lift and the release of your legs.

Round your back slightly when you do this exercise. This ensures that the abdominal muscles are engaged throughout the entire exercise. The abdominal muscles help create a posterior tilt naturally. By rounding the back, you make the abdominal muscles work harder. Many lifters flex their hips and negate the effects of this exercise on the abdominal muscles. Instead of arching the back, round your back slightly and lift your knees as high as you can, while keeping your feet facing outward as your thighs reach your chest.

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