Types of pulling on the bar with different grips. The program of pull-ups on the horizontal bar

Pulling on the bar is one of the most accessible, but effective exercises for working with your own weight. Performing pull-up, you can not only qualitatively work out the muscles, but also stretch the spine, which is very important, especially for professional athletes.

You can engage in pull-ups at any place where 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. Quite 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 hands, as well as increase the strength of these muscle groups. Pulling up can be different. It's the kinds of pulls on the bar that determine which muscles will work to a greater extent. All the existing types of pull-ups differ in the way and width of the grip. Today we will find out what kinds of pull-ups are on the bar. A photo of each of them will help us in this.

Middle grip on top

The traditional option, which is popular with both domestic fizruks and American special forces. The main load in this case lies on the muscles of the back and biceps.

The technique of execution is quite simple: grasp the bar with the grip equal to the width of the shoulders. Hang, mute bending your back and cross your legs (in which case the body will loosen up less). Now you can pull up, pulling the shoulder blades. At the endpoint, try to touch the crossbar with the upper chest. At the bottom point, to make the muscles stretch better, you need to fully straighten your arms.

Average grip from below

Lower grips on the bar are always easier, and this option proves it. It is simpler than the previous one, as it has more biceps in it, and they do their job better than the back, especially for beginners.

The clench is the same width as last time, only now the hands turn their hands to the body. Carrying out pulling, it is necessary to 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 remain throughout the entire movement perpendicular to the floor.

Wide grip to the chest

Different types of pulling on the bar have a different effect 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 variant of pull-ups, which in beginners causes panic. Moreover, even among the regulars of gyms, there is not always a person who can pull himself up with a wide grip correctly. In this case, several spinal muscles come into operation at once: paired round, trapezoidal and latitudinal.

To tackle the crossbar you need from above, grip, the width is approximately equal to the grip for bench press lying. An important nuance - the thumb should wrap the bar above, like all the other fingers. Such a small trick allows you to stretch your spinal muscles more qualitatively. Without straining the biceps, rising due to the adjustment of the shoulder blades, you need to pull up until the top of the chest touches the crossbar. When this position is close, you need to bend over in the back and look up. Ideally, the upper point should be delayed for a few seconds.

Wide grip for the head

Continuing to consider the types of pull-ups on the bar, we will stop on the popular, but rather traumatic variant - pulling a wide grip on the head. If the mobility of the shoulder joints is insufficient, as well as in the case of improper performance, serious injury can result.

In this method of pull-up, the same muscles are used as in the previous one, but the latissimus muscles of the back are more carefully worked out . The width of the grip is also not different. Stretching, in this case it is not necessary to bend the back, the body along with the legs should create one smooth line. The elbows must be directed strictly downwards, not backwards, during the movement. At the top point, the back of the neck is in contact with the crossbar. Before you can make a move in full amplitude, most likely, will pass some time. This is normal, and even good, because during this time you will learn the right technique. If suddenly during pull-ups you feel a pain in the shoulders or back, immediately stop the exercise and gently lower to the starting position!

Narrow grip on top

It's time to consider the types of pull-ups on the bar with a narrow grip. Let's start with the grip "from above". This version of the exercise is good for people who suffer from insufficient mobility of wrist joints. He works well the lower part of the broadest, jagged and to some extent the brachial muscles.

Bracing for the crossbar should be as narrow a grip (that the thumbs are almost in contact). Bending in the back, you need to pull up, trying to touch the projectile bottom of the chest.

Narrow grip from below

This option is usually performed as a lightweight alternative to the previous one or in order to stretch the latissimus muscles of the back downwards. In addition to the bottom of the broadest, the load also receives biceps.

Like last time, the projectile is taken as narrowly as possible, only now the palms turn to themselves. Hanging on your right hands, you need to bend your back and look at the brush. During tightening, you need to focus on maximizing the quality of the blades and drawing the shoulders back. Approaching the top 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

Considering the classic types of pull-ups on the horizontal bar, let's move on to more specific ones. This kind allows you to work the lower part of the widest, jagged and partially humeral muscles.

You have to fight for 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 top point, the head is turned away from the horizontal bar. At each repetition, this side changes. And in each new approach the position of the hands changes. If possible, you can hang a V-shaped handle on the horizontal bar, which makes the exercise more comfortable.

Partial pull-ups with the bottom grip

The exercise is aimed at the best possible quality of the biceps. It uses the principle of load concentration. Grasping the crossbar with an average back grip, you need to tighten up exactly to half (when between the shoulder and forearm there will be a right angle). This will be the starting position. Fixing the body in a vertical position, you need to pull up, trying to reach the crossbar clavicles. Small amplitude, as well as the absence of points of stretching and rest of the biceps allows you to achieve maximum load.

Training program

After discussing the types of pull-ups on the bar and the muscle groups that are involved in them, let's talk a little about the training program, which allows to achieve success. Before you commit to 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 this complex at least twice a week. In a month, you need to test your abilities again and, in the event of an increase in strength, move on to the next level of complexity.

First category: 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 pull-ups. That is, you need to climb with the help of your feet, becoming on a bench, and to fall already under your weight. The first two weeks you need to do 3 sets of 5 reps, dropping for 5-6 seconds. Further, you can increase the time of descent to 8-10 seconds, and reduce the number of approaches to two.

Second category: best attempt 2-4 times

Those who belong to this group are encouraged to do more approaches, with fewer repetitions. 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 approaches for 50% of the best attempt and 60-90 seconds of rest between sets. The rest of the time: 8 approaches to the number of the best attempt, with the same break as the earlier.

Third category: best attempt - 5-7 times

Those people who belong to this category are strong enough, but not enduring. Such people need to do more repetitions, not counting the set. You can rest as long 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: best attempt 8-12 times

If you belong to this category, then you are too strong for your own weight. Use in your training weights. It should be up to 10% of your weight. This load will reduce the number of repetitions by 3-4.

Conclusion

So, today we have considered in detail the tightening on the bar, the types of grips and the work of the target muscle groups. This simple at first glance exercise implies a lot of nuances, ignorance of which can turn training into a waste of time. If you want to keep your body in shape, but you can not do it thoroughly, choose a universal exercise like pulling on a bar (3 of the above is enough). And if you add push-ups from the floor and push-ups on the bars, your body will always be in good shape. But do not forget about caution while playing sports!