Intermediate
BENCH PULL-UPS
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Body Part
Lats
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Position yourself under a bar or a sturdy horizontal surface that is at chest height.
2
Step:2 Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Hang with your arms fully extended and your body straight.
4
Step:4 Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
5
Step:5 Continue pulling until your chin is above the bar or surface.
6
Step:6 Lower yourself back down to the starting position with control.
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Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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