Hello all sports fans! Let's start with the fact that life does not always have everything you need, and, in these cases, you have to be content with what you have. On the one hand, this is bad, but on the other hand, it strengthens and develops. As they say: “Everything that doesn’t kill...”. If we get closer to the topic of the article, it happens that there is a horizontal bar, but no parallel bars. Yes, this is exactly what happens most often - perhaps this is due to a certain universality. There may be a horizontal bar in the yard, but no bars, but it can be the other way around.

As you know, you can’t pump up with pull-ups on the bar. pectoral muscles. Of course, they work, but only slightly straining, exactly the same as the triceps. On the horizontal bar, using pull-ups, you can pump up your back and biceps. Other muscles also work, but these are the two main muscle groups. But what to do if you need to work the pecs, but there are no parallel bars. Of course, we look at pumping up the chest as part of workout. First of all, you can use ordinary ones - there are many variations of this exercise, and by changing the position of the arms and torso, you can emphasize the load on certain muscles. But in this article we will not talk about push-ups, but about how you can load the pectoral muscles if you only have a horizontal bar at your disposal.

How to pump up your pectoral muscles on the horizontal bar

I suggest you immediately decide which exercises on the horizontal bar will affect the pectoral muscles.

1. Output for two
2. Front push-ups
3. Horizon from above on the crossbar

The chest muscles are used when we push something away from ourselves, and, accordingly, these exercises are best suited.

Output for two

During double arm exercises, the pectoral muscles begin to work in the second phase, after you throw your elbows. You need to understand that the pecs are activated not only during push-ups from the bar, but also during lowering (but the lowering must be controlled).

It will not be possible to purposefully pump up the pectoral muscles in this way for obvious reasons - half of the energy is taken by pulling up, and only 50% is given to movements from above the bar. And therefore, I propose using another exercise - which will help work out the pectoral muscles more specifically - push-ups on the bar in the front support.

Front push-ups

First you need to go to the front emphasis on the crossbar. You can use the output for one, two, rivets, etc. - it’s not so important. Having reached the front stop, you can begin to do push-ups. We go down as low as possible and rise up. To keep the load off your chest, just don’t fully extend your arms. The downside of this exercise is that it only focuses on the lower chest.

Everything described below is suitable for guys and men who love fresh air and bodyweight exercises. How to pump up the pectoral muscles on the horizontal bar is a rather complicated question. To begin with, I’ll be honest: you will still need push-ups and parallel bars, without them you can forget about pumped up pecs. In general, no matter how you pull yourself up, it will be difficult to load your chest enough; other muscles, for example, the same latissimus and forearms, are more likely to get tired. It happens that there is only a horizontal bar available and there is no escape, so let's look at what can be done.

1. The most important thing is to pull yourself up as smoothly and slowly as possible. Avoid upward jerks and sudden downward movements.
2. Compliance is mandatory correct breathing: down - inhale, up - exhale.
3. While performing exercises on the horizontal bar, try to strain and feel your pectoral muscles as best as possible.
4. In order to pump up the pecs, a reverse grip is best suited. You will have 3 hand positions in this method.

• • Back wide grip- works mainly on the outer part of the pectoralis major muscle. Your hands should be one fist wider than your shoulders on each side.
  • Reverse grip at shoulder level - works middle part pectoralis major muscle.
  • Reverse grip with a narrow hand position - works the middle inner part pectoralis major muscle.

1. It is best to perform partial pull-ups to better pump up the pectoral muscles, that is, only the part of the exercise that works the pectoral muscles.
2. For advanced exercisers, use horizontal pull-ups on a horizontal bar; they work the pectoralis major muscle well and include new muscle fibers.
3. I have outlined the basic possible exercises on the horizontal bar; the rest of the tips will be nuances that should be applied.

• • Combined method - do push-ups first and immediately go to the horizontal bar to do pull-ups. You can also do it the other way around. The chest will literally swell from the load.
  • Increase the number of pull-ups every workout.
  • Reduce rest time between sets.
  • Put extra weight on your body.

I strongly advise you to add push-ups and push-ups to your training program. Whatever one may say, you won’t be able to pump up your pectoral muscles just by doing pull-ups on the horizontal bar.

A set of workouts for chest: horizontal bar, parallel bars, push-ups

Monday Thursday

In order to pump up the pectoral muscles on the horizontal bar, first of all you need to do push-ups either from the floor or from the uneven bars, but properly. These exercises are the basis for the chest; pull-ups are already used as finishing moves.

Read more about how to pump up your pectoral muscles on the uneven bars.

Dips- This is one of the best exercises for developing the pectoral muscles and triceps. In addition, when you do push-ups, you basically develop your entire upper body. Back, deltoids, forearms, core muscles - all this works actively or passively.

The technique of dips is crucial; it is very important to learn to feel the pectoral muscles.

• The pecs work best when the body is leaned forward, the elbows are out to the sides, and the knees are tucked near the chest. So that you understand, if the elbows are pressed to the body, the triceps takes a greater load. Therefore, the more you spread them to the sides, the more load there will be for the chest. If you estimate the position from the elbows near the body to the elbows completely apart, then you should take a position in the middle.
• The best grip is about shoulder distance apart or wider than your fist.
• Always start the exercise from the top position, gradually lowering down - the muscles tense and have time to mobilize. By initially taking the lower position, you will greatly stretch and strain unprepared muscles, thereby significantly increasing the risk of injury.
• Before you start doing dips, warm up and make sure your muscles are warm.
• It is important to perform dips at a smooth pace, feeling the muscles.
• At first, go down as far as your physiology allows you, do not injure yourself. Over time, you will be able to lower yourself to the handrails, stretching your pectoral muscles as much as possible.

• It is important not to overwork your pectoral muscles with frequent dips. Muscles can rebuild into the endurance stage and then forget about growth. Follow standard pumping rules, gradually increasing the load with weight, repetitions, and decreasing rest between sets. For beginners, no more than 5 sets of up to 20 repetitions will be enough.
• After 15 repetitions at a time, you need to attach the belt and gradually increase the weight.
• Follow power training for 4-6 repetitions with weight.
• Perform workouts for 12-20 repetitions. Both methods will give you a good hormonal response; alternate them, for example, by weeks.
• Combine the 2 above mentioned training methods. First, strength training and then with a large number of repetitions, the main thing is not to overtrain. Know your limits.
• Try to occasionally change the angle of inclination on parallel bars, push-ups, and the width of your grip on pull-ups to recruit new muscle fibers.
• Rest is a prerequisite. If some muscle has not recovered, it is better to wait. The fact is that the balance of growth and decay is quite fragile, especially when the muscles are not fully restored. By training, for example, if your triceps are not fully restored, you will only limit the growth of your pecs.
• Nutrition. Eat 1.5 g of protein per 1 kg of body weight and increase the number of calories, eat every 4 hours.

P.S. Still the most The best way and most effective exercise in order to pump up the pectoral muscles - these are push-ups from the floor. You shouldn’t neglect them if you want to succeed; push-ups are also the most in a fast way pump up your chest.

If you want to pump correctly and for your chest to grow after doing the exercises, train only when you have rested. With fully restored muscles, pumping up your pecs will not be difficult. From my own experience I can say that this will not happen. Because everyone hangs out on the horizontal bars almost every day. Therefore, most likely, your muscles will have to adapt to the constant load, in other words, they will grow, but up to a certain limit.

Pull-ups can also contribute to the development of the pectoral muscles, but for this muscle group this is not the best best exercise. It puts more stress on the arm muscles than the pectoral muscles. And besides, like all exercises with own weight, has limited potential for increasing the load. With active training, the moment comes quite quickly when own weight It's getting too small. And if the problem with the load can be partly solved by using weights (for example, by attaching weights from a barbell to the belt), then the problem with insufficient activation of the chest muscles will be more difficult to solve.

To do this, you can use a reverse or cross grip, perform pull-ups immediately after push-ups, etc. But in general, it should be noted that without using other exercises, you won’t be able to pump up your pectoral muscles with just pull-ups. However, it is unlikely that anyone will seriously limit themselves to just pull-ups.

Pull-ups – great exercise, developing the muscles of the arms, shoulders, chest and back. Therefore, it is great for beginners who want to improve their health, build muscle, develop strength and see progress firsthand. But if you want to go further - to become bigger and stronger, then pull-ups will move into the warm-up area and give way to more serious exercises.

However, as an element training program on fresh air– in the yard or in the country, pull-ups bring a lot of benefits to the athlete and aesthetic pleasure to surrounding observers.

So, who benefits from using pull-ups to develop chest muscles?

• For beginners who want to strengthen and develop the muscles of the upper body and arms.
• For those who for some reason cannot attend Gym and does not have barbells or parallel bars at his disposal.
• For those who wish to further master complex gymnastic exercises(“Prince’s entrance”, “God’s walk”, etc.).

Pull-up technique

The technology of pull-ups is very simple. You need to approach the horizontal bar, grab the bar with the right grip, bending your elbows, lift yourself up so that your chin is above the bar. Then slowly lower down.

1. The movements must be performed smoothly, without jerking, using muscle strength rather than inertia. The time to rise to the top point should be equal to the time to lower. It should be remembered that the exercise already heavily loads and stretches the muscles and ligaments involved, so jerking can cause injury.

2. Try to breathe through your nose. Here, as in other exercises, exhalation should accompany the effort - in this case, lifting, and exhalation - lowering to the starting position.

3. Do not straighten your elbows completely in the lower position, and do not relax your muscles - this creates a dangerous load on the elbow and shoulder joints. You should try to lower your shoulders and keep them tense throughout the exercise.

4. As soon as you notice progress, you don’t need to rush to set records for the number of pull-ups at one time. It is necessary to fully master the technique, working it until it becomes automatic. Work according to plan, drawing up a schedule for increasing the load.

5. The basis for muscle growth is increased load. Here there is only one main load (weight own body), therefore, at the very beginning, progress will be expressed in an increase in the possible number of repetitions, and then (when you can do more than 15 pull-ups) this load will become too small, so you will need to add additional approaches, and then weights (for example, put on a backpack with a heavy load or attach something heavy to your belt).

Subtleties in performing stretches to develop the pectoral muscles

1. Narrow grip. The wider your palms are placed on the horizontal bar, the more load is placed on your back muscles. Therefore, when trying to work your chest, use a narrow grip.
2. Leaning the body back allows you to slightly increase the load on the pectoral muscles.
3. You need to perform the exercises slowly and smoothly, trying to feel how the muscles work.
4. The reverse grip is better for developing the pectoral muscles.
5. Perform partial pull-ups - in the part of the amplitude in which the pectoral muscles tense the most.

How can a beginner learn to do pull-ups?

Not everyone can learn how to do pull-ups right away. As a rule, a young man, normally physically developed, without excess weight, who can do push-ups from the floor 10-15 times, can also do pull-ups at least 1-2 times. Then all that remains is to practice regularly and progress. But what about those who cannot do even one pull-up?

1. You need to carefully study the pull-up technique, choose the easiest (for you) option and start with it.

2. Ask your partner for help. Let him push you up while doing the exercises. As a rule, the most difficult part is the last third of the trajectory.

3. Place a stool (or chair) under the horizontal bar so that while standing on it you keep your head above the bar. Now grab the bar, lower yourself to the lowest point, tucking your legs, and pull yourself up, slightly helping yourself with your legs. Try to push off with your legs weaker and weaker over and over again, and after a while your arms will become stronger enough to pull yourself up without the help of your legs.

4. Use a special rubber band. Fasten it with one end to your belt and the other end to the horizontal bar. It will relieve some of the load and it will be much easier to pull yourself up.

5. Horizontal pull-ups. Try to find low bars somewhere in the yard on the playground, about chest high, hang under them on outstretched arms so that your body forms a straight line with straightened legs. And from this hanging position, pull yourself up to the bar.

6. Use negative pull-ups. Try to jump or from a chair to take the top position of classic pull-ups on the horizontal bar. Then slowly, as slowly as possible, lower yourself down. Negative repetitions load the muscles almost more than positive ones.

7. Try to strengthen your grip, especially if your fingers cannot stand it and do not allow you to hang on the horizontal bar for more than 20 seconds. At first, you can just hang like a sausage, trying only to hang longer. Then you can use magnesium to prevent your hands from slipping, or use wrist straps or hooks. But do not overuse these accessories - as soon as you can do normal pull-ups, try to do without them.

8. If the reason for failure is pull-ups - excess weight, weakness of not only muscles, but also joints and ligaments - do cardio training, review your diet towards a calorie deficit, perform various exercises to strengthen muscles and ligaments. Push-ups, exercises with dumbbells and expanders are great. And most importantly, warm up properly before approaching the horizontal bar.

9. Do not rock or jerk. Beginners often think it’s easier this way. But such movements place dangerous stress on the joints and increase the likelihood of injury, especially when the ligaments and muscles are not yet sufficiently strengthened. Don't take risks. The calmer and slower you pull yourself up, the more your muscles will work, which means they will grow faster.

Benefits of Pull-Ups

1. Simplicity of the exercise technique. Pull-ups are difficult to do completely wrong. There are nuances, but basically mastering the technique of this exercise is very simple.
2. Lack of complex and expensive equipment. Of course, for pull-ups you need at least a horizontal bar. But even if it is not at home, you can easily find a horizontal bar in the yard, the bottom rung of a fire escape, or any horizontal beam or pipe at the height of a person.
3. The exercise is basic, multi-joint, and uses almost all the upper muscles - it is simply irreplaceable for beginners.
4. For advanced athletes, pull-ups can also present a number of surprises: there are many variations of this exercise that are very difficult to perform even to a strong man– for example, one-arm pull-ups.

Disadvantages of pull-ups

1. Pull-ups don't work the pectoral muscles very well. To enable them, you have to use various tricks, or do pull-ups in combination with other exercises (push-ups, dumbbell flyes, etc.).
2. Pull-ups are not easy to master from scratch. A fairly strong person can already fully perform the exercise. A newcomer who comes to the gym for the first time (and even with overweight) will have to do at least a month of cardio and strengthen his upper muscles with other exercises before he can do full pull-ups.
3. Weak potential for increasing the load specifically on the pectoral muscles. Because of this, pull-ups most often remain an additional exercise in the development of the pectoral muscles.

Other pull-up options

Parallel grip pull-ups. Many horizontal bars have such “horns” on the reverse side, perpendicular to the main crossbar, which you can grab with your hands so that your palms face each other. Using exactly the same grip, you can do pull-ups on high bars or stairs (the main thing is to get your head through).

Army pull-ups. You need to grab the bar with a mixed grip, palms side by side. The crossbar will be perpendicular to the plane of the body. Pull yourself up, tilting your head slightly to get around the bar. With each repetition, try to get your head to pass on one side of the bar, then on the other.

Horizontal pull-ups. Pull-ups from a position close to horizontal are used not only to prepare beginners for regular pull-ups, but can also provide additional load for an advanced turnstile if performed truly horizontally - with your feet on a second bar or other support, at the same height as the bar on which the hands rest.

Cross-grip pull-ups. This is a very difficult exercise. You need to grab the bar so that your arms are crossed - your left palm will be on the right, and your right palm, respectively, on the left. This type of pull-up will make it very difficult familiar exercise and will create a good load on the chest muscles.

Pull-ups for advanced athletes

Weighted pull-ups. If you already do more than 20 pull-ups, you can hang a backpack with a load on your back, or hang a load (for example, a weight from a barbell) to your belt.

One arm pull-ups. You can try to master this exercise if you already do more than 30 pull-ups in one approach. First, you can try a version of this exercise with support - for example, holding a towel hung on the bar with your other hand.

There are other very difficult types of pull-ups. But, as already mentioned, they develop other muscles much better than the pectoral muscles. Therefore, anyone who wants to pump up their chest must not only do pull-ups, but also perform other exercises -, or. Various exercises And .

Hello, dear readers. Today I have another extensive article that will be devoted to such a wonderful thing as a horizontal bar. It is difficult to overestimate its advantages, because with the help of a horizontal bar you can pump up the muscles of almost all parts of our body, starting from the neck and back, ending with the arms and abs. At the same time, the important advantage of the horizontal bar is that it can be found anywhere. It is available on any playground, and even if not, you can use any crossbar instead.

So how do pump up muscles using a horizontal bar? Everything is very simple, the main thing is the variety and originality of the exercises. Variety can be achieved in several ways, but the main method is to change the width of your hands and the type of grip. Moreover, the wider the grip, the greater the load falls on top part the latissimus dorsi muscles (the so-called wings), and then the lower ones, using the chest muscles.

But by changing the grip, we can change the intensity of the load on the biceps, triceps of the arm and forearm. But I will tell you about all this in more detail below.

1 - reverse grip; 2 - straight grip; 3 - mixed grip

How to pump up your back on the horizontal bar

Let's start from the back. The most popular and effective exercise among all on the horizontal bar is the good old one. There is no need to invent anything new. Just do pull-ups according to the classic pattern, smoothly and without jerking, to a maximum of several approaches. It is also important to maintain the same speed as you ascend and descend. Inhale should be done when rising, and when lowering, exhale accordingly. The slower you pull up, the greater the load placed on the target muscle group.

As for the back, for even development I recommend a grip with an average position of the hands (slightly wider than the shoulders) and a straight grip (palms facing away from you). It is better to cross your legs and arch your back. Try to pull yourself up as high as possible, right up to your chest, while squeezing your shoulder blades together. At the bottom point, fully straighten your arms.

How to pump up your wings on the horizontal bar

As I already said, they are called wings latissimus muscles backs, and to be precise, their upper part. For their development, the grip should be as wide as possible. broad setting hands (much wider than shoulders). The grip can be reversed (palms facing you). All other rules are the same as I described above, and try to focus on moving your shoulders back at the very beginning of the movement.

It will be very effective for the wings if you use the help of a partner. Your partner should take your legs back at approximately a 45-degree angle to the vertical and hold them in that position. All you have to do is pull yourself up. This places the maximum load on the target muscles.

How to pump up biceps on the horizontal bar

Now let's move on to the arms and start with the biceps. Pull-ups work best for him. reverse grip With narrow setting hands It is advisable that external sides palms touched. Hang on straight arms, arch your back and begin to pull yourself up, focusing on bringing your shoulder blades together and abducting your shoulders. Try to pull yourself up to the maximum point where your palms touch your chest.

Also, the biceps develops well with incomplete pull-ups with a medium reverse grip. You do the same thing, only you should rise to the point where the elbow bends a little more than 90 degrees (to an acute angle). Then exhale and return to the starting position.

How to pump up triceps on the horizontal bar

For triceps training, a special bar with two handles that point forward is best suited. This grip is called neutral (palms facing each other). But if you find it problematic, then a regular straight grip will do. Hand placement is average.

You can also pump up your arms using a more difficult exercise called a roll on the bar. To do this, you need to pull yourself up to the top and extend one arm along the horizontal bar. Then begin to make smooth body rolls from one side to the other, alternately extending one or the other arm. Make sure that the muscles receive an even load.

How to pump up your pectoral muscles on the horizontal bar

In principle, the chest is involved in one way or another with any type of pull-up. But it will be most effective to do pull-ups with a medium straight grip. At the top point, try to lay your head behind the horizontal bar (photo below). Yes, it’s difficult, but this way the pectoral muscles will receive increased load. There are a minimum of three approaches, and the maximum depends on your endurance and level physical training. I also recommend that you try a mixed grip (one palm facing you, the other away from you) and change them with each approach. For uniform development of hands, you will need to make an even number of them (2, 4, 6, etc.)

How to pump up your shoulders on the horizontal bar

The deltoids, or deltoids, which are the main muscles of the shoulder, are recruited in any type of pull-up. But the maximum load falls on them if you do deep pull-ups with a narrow position of the arms and a straight grip. In this position, the latissimus and serratus muscles (they are located along the ribs) will also tense. You hang on the horizontal bar, arch your back and then rise up. Try to touch the bar bottom chest and even higher.

There is an exercise called strength release. It is quite complex and requires a lot of preparation. To do this, you need to climb on the bar on your hands (as in the photo below). Yes, it’s difficult, but persistent training and your shoulders will thank you very much.

How to pump up your abs on the horizontal bar

It is very easy to pump up the press using the crossbar. There are two main exercises, for the upper abs and for the lower abs.

To train your lower abs, you need to hang from a bar and relax. Then try to pull your legs bent at the knees towards your chest and even higher (if possible towards your chin). At the top point, try to hold for 5-10 seconds. But the longer the better. Yes, this is also difficult, but over time the abs will become sculpted and strong. When you master this exercise, you can try raising straight legs (this is an even more difficult option).

But for training upper press you need to hang on the horizontal bar upside down. From this position, on the contrary, try to pull your body towards your knees and also linger at the top point.

You can also train your oblique abdominal muscles using a horizontal bar. But you can do this only when you master the first exercise (on lower press). The exercise is called a clock. You need to raise your straight legs up towards your face and then turn them alternately to the right and then to the left.

How to pump up a trapezoid on a horizontal bar

Well, the last muscle group is. To strengthen trapezius muscles It is enough to grab the horizontal bar with a grip slightly wider than shoulder-width, but not too wide. Start doing pull-ups without straining your arm muscles (biceps and triceps) and squeezing your shoulder blades together. It is very important to touch the bar with the top of your pectoral muscles. At the top point, pause for a second and return to the starting position. There is no need to arch your back; it is much more important to bring your shoulder blades together. Try to move your elbows back.

This is all I wanted to consider today on the issue of how to pump up muscles on the horizontal bar. Of course, this is not all possible exercises on this wonderful simulator, but there are enough of them to build a beautiful, slender and strong body. Practice and you will succeed. Good luck!

It is possible to pump up muscle groups on your chest not only in the gym, but even at home. Those who believe that apartments are not designed for training can use the adjacent areas. To understand how to pump up the pectoral muscles on the horizontal bar, you should study the basic rules developed by experts.

How to pump up a group of pectoral muscles on a regular horizontal bar?

The simplest type of simulator is considered to be a horizontal bar, on which ancient Greek soldiers trained. It helps strengthen muscles. Of course, if you stop only at pull-ups, it is unlikely that you can qualitatively develop the muscles on the chest.

Exercises on the horizontal bar are considered an excellent addition to the main training for the chest muscles. The dorsal and pectoral muscle fibers are considered to be opposing. When pulling up, all movements made must be smooth. Steady breathing helps you achieve success from your workouts.

It is important to control the load. It is forbidden to perform many repetitions in one approach. It is best to focus on the quality rather than the quantity of exercises. An increase in the number of repetitions is allowed with ideal technique. After adaptation, the muscles need additional “stress” in the form of increased repetitions.

When performing exercises, you need to correctly change the type of grip: wide, narrow, medium. The load indicator on the muscle group. A narrow grip only increases the load. At first, 3 full approaches of 15 pull-ups will be enough for training.

Bars or crossbars for the chest

Strong crossbars with parallel bars become an excellent exercise machine for muscles. On the crossbars, you should perform an exit with straight arms, and then lower and rise to the chest line evenly, slowly. Thanks to simple exercises, in addition to the pectoral muscles, you can pump up the triceps.

Bars strengthen muscle complex, and the load directed towards chest, will depend entirely on the location of the housing on them. The best option is a perpendicular position that pumps the triceps. If you lean forward while doing push-ups on your elbows, straightened out to the sides, you can transfer the load to your chest.

With the help of such simple exercises and a precise pull-up technique quickly pump up your chest.

How to pump up your upper chest yourself?

The generally accepted method is to press the barbell when the body is positioned at an angle. To pump different chest areas, the grip will have to be changed. Exercises using a barbell are alternated with exercises with dumbbells and incline bench th. During such a workout, the main load falls on the internal part of the pectoral muscles.

Flying dumbbells on an incline bench effectively pumps up muscles. However, you should not use it right away heavy weight. You can add definition without building muscle by working out with not very heavy dumbbells.