How to pump up your shoulders on the horizontal bar is a rather complex question, and I will try to shed a little light on it. I myself went to the horizontal bars for 3 years, and I really liked them. I'll get to the point. I was unable to pump up my shoulders on the horizontal bar; the load between the muscles was too diffuse. When doing pull-ups, part of the load is taken by the biceps, the back, and only then the deltoids. Even if you pull yourself up wide grip or behind the head, then the rear delta turns on, but again there is not enough load. The best thing you can do on the horizontal bars is to strengthen your shoulders, but not how not to pump them up. Build as little muscle as possible, strengthen ligaments and tendons. The monkey bars developed your shoulders very well; be sure to go through them a couple of times after doing pull-ups.
My advice is that you need to follow basic exercise specifically for the shoulders. A barbell, dumbbells, a kettlebell, or even a crowbar with eggplants are suitable for this. From the arsenal of exercises with own weight Push-ups with your head down or “house” will help well; the higher the legs, the greater the load on the deltoids. An excellent exercise at the stadium for pumping up your shoulders would be push-ups with your feet on a Swedish ladder; the higher you place them, the better.
How to pump up your shoulders on the horizontal bar - training program
Advice: do not push the pull-ups behind your head, they greatly stretch your ligaments. The joint comes out of the shoulder bag, sooner or later your deltoids will start to hurt, since they are multifunctional muscles and therefore fragile. It's best to come home after your workout and do 2-3 more shoulder exercises with a barbell, kettlebell, or dumbbells, depending on what you have.
How to pump up your shoulders on parallel bars
The answer to the question “how to pump up your shoulders on the uneven bars” is primarily needed so that you Once again We thought about it and realized that there was no way. Yes, yes, it’s not particularly possible to pump up your shoulders on the uneven bars. You will be able to increase the minimum amount of meat on your shoulders, strengthen your ligaments, tendons, and develop your entire upper body, including your back and core muscles. No matter how you bend on the uneven bars, the load falls on the triceps, back, deltoids, and forearms.
Honestly, the best solution would be to do push-ups, even better than doing pull-ups in various perverted ways. It is necessary to include in the program an exercise that will specifically load the deltas. It’s hard to think of anything better than barbell, kettlebell, or dumbbell presses. When doing push-ups with the body tilted forward, the load is divided between the pecs and triceps with deltoids. In a vertical position, the load is divided between the triceps and pectorals with deltoids.
Conclusion: trying to pump up your shoulders on the uneven bars is a waste of time, move on to more specialized basic exercises.
If you do not naturally have attractive and broad shoulders, correct the situation. To do this, there is no need to go to Gym, or you can limit yourself to training on the horizontal bar for the deltoid muscles. This sports equipment is available in almost every yard and on many playgrounds. In addition, you can train at any convenient time.
How to pump up your shoulders on the horizontal bar?
By doing special exercises on the horizontal bar, to expand the shoulders, the anterior delta is activated, which is responsible for flexing the shoulder. When your shoulders are parallel to the floor, the deltoids are at their maximum tension.
There is one more important nuance: it is not easy to make broad shoulders with exercises on the horizontal bar, since they are not effective enough. All movements involve the deltas indirectly or unilaterally, but the horizontal bar is not at all useless. Experienced athletes recommend using it when training shoulders as an additional exercise. So, the main reasons for the low effectiveness of the crossbar in swinging the shoulders include:
- Non-accentuated load: all exercises are basic, that is, they activate many muscle groups.
- Pull-ups do not work on all shoulders, but on certain areas of the deltoids, leaving others inoperative.
If your goal is to build muscle shoulder girdle as quickly as possible, we recommend paying attention to.
We will consider further what movements to use to develop the muscles of the shoulder girdle.
Exercises for shoulders on the horizontal bar
Medium grip pull-ups
Grab the bar with your hands and hang with your back arched. To make it easier to perform the exercise on the shoulder bar, bend your legs and cross them. When doing pull-ups, be sure to squeeze your shoulder blades together and lift your body until your chest touches the bar. As you lower, fully straighten your arms, stretching the muscles in your back.
Partial pull-ups
This exercise on the shoulder bar is performed from the previous starting position, but the body must be raised to the middle of the amplitude and the position must be fixed for several seconds, bending the forearms. It is necessary to direct the collarbones towards the horizontal bar. The deltoids receive the most stress when held at the midpoint, when the forearms are parallel to the ground.
Narrow grip
To develop your rear delts, use a reverse, close-grip pull-up. You need to rise up, bringing your shoulder blades together and moving your shoulders back. You should rise up enough to touch the bottom of your chest to the bar.
Per head
To pump up not only your deltoids, but also your trapezius, which also affects the size of your shoulders, you need to pull yourself up by your head. This exercise on the horizontal bar for wide shoulders requires straightening the body (do not bend your legs and do not sag in your back). Rise up so that the bar goes behind your head and make sure your elbows are perpendicular to the ground.
Pull-ups – great exercise, with which you can pump up a huge number of muscles. Thanks to variations, you can focus on certain muscle groups, for example, wide pull-ups work well latissimus muscles back, and a narrow reverse grip - biceps shoulder. If you want to know how to pump up your shoulders on the horizontal bar, then this article is for you.
You can work on the horizontal bar by changing the position of your hands. The grip can be direct, reverse or intermediate. Thus, combining different types pull-ups, you can work out several large ones at once muscle groups. You can work on relief and mass. In order to increase muscle size, you must train with special weights. Put a briefcase on your shoulders, put dumbbells, water bottles or regular books in it. In order to dry out, perform as many repetitions as possible with your own weight.
Exercising on the horizontal bar
You should perform pull-ups using in various ways grip The distance between your hands should be large enough. If an athlete pulls himself up using narrow grip, the athlete’s biceps and triceps will begin to receive the main load. In order to effectively increase the width of your shoulders, you must load the deltoids and trapezius in one lesson.
How to load the deltoid muscles on the horizontal bar?
Pumping up an athlete’s shoulder girdle should consist of three to four workouts per week using the “full body” system. In one session you need to work your whole body. To work the deltoids, there is no need to perform a full pull-up - muscle tension reaches its peak already in the middle of performing the element.
- Jump onto the bar. Grip width is medium. You can straighten your legs. They can also be crossed and then bent at the knees.
- Pull yourself up smoothly, do not use jerking movements.
- Complete the maximum number of repetitions, do 3-4 sets.
- Rest briefly between sets and then perform the movement again.
There is one more useful movement. To perform it, you must jump on a sports equipment and also bend your legs at the knee joint. Grip type: straight. While lowering the body, the athlete needs to make a slight bend in the spine. Squeeze your shoulder blades together as you move. The number of repetitions depends entirely on the individual abilities of each athlete. Gradually increase the number of repetitions and approaches. You will be able to notice the first results within a month.
How to load the trapezius?
- Jump onto the bar. The grip should be wide. Straighten your legs. They can also be crossed and then bent at the knees.
- Perform pull-ups. Touch your chest to the bar.
- Do as many approaches as possible. Rest a few minutes between sets.
To shift the emphasis from the arms to the trapezius, it is necessary to bring the shoulder blades together as much as possible at the top point, trying to bend in the back.
Don't forget about rest. It is important to avoid the effect of overtraining. Your muscles should recover completely during the rest period. Work not only on the horizontal bar, but also on the uneven bars.
Another exercise is wide head pull-ups. It is performed in the same way as the previous one, but the crossbar should not touch the chest, but the back of the neck, as if you are diving under the horizontal bar. The exercise is dangerous, so it is extremely important to ensure that your elbows and head are pointing straight down.
You can pump up the target muscle group on the horizontal bar not only by ordinary pull-ups of the body. You can hold your body in a certain position for a few seconds.
If you don't know how to do pull-ups, you can hang from a bar. The grip should be wide. This way you can prepare and strengthen your joints and ligaments. If you can go to the gym, use the gravitron, a special machine for pull-ups and push-ups.
How to make the training process more effective?
In order for your classes to be beneficial, train systematically. In addition to working out the shoulder area, you should also work other muscle areas. Exercise 3 times a week. It is important that muscle groups have time to recover between workouts.
It's important to eat right. Eat plenty of complex carbohydrates (rice, buckwheat, pasta) and protein (eggs, meat, fish), which will help you quickly build up a certain amount of muscle mass. Without a high-quality and proper diet, you will not be able to quickly pump up your shoulders on the horizontal bar. Your diet should not contain foods high in fast carbohydrates and fats. Don't overeat before class.
Limit your consumption of sweets and starchy foods. If you don't have time to eat often, buy protein or. Drink plenty of water. It must be clean and non-carbonated.
In addition to following proper nutrition, you must recover well between workouts. Sleep for 8 hours. Your muscles should be completely rested and fresh. Some time after starting classes, you should increase the level of load. Work out with heavy sports equipment. Thanks to training load the muscles will receive the necessary stress, which will stimulate their growth (). Perform all exercises using correct technique.
Effective and well formulated training complex will help anyone pump up their shoulders well. They will become much wider and also more massive.
Besides pull-ups, there are also many other training programs for effective pumping of the shoulder girdle at home ().
If you strive for a beautiful athletic figure, then you should definitely “make friends” with the horizontal bar. The horizontal bar is a projectile that makes it possible to develop almost all the muscles of the shoulder girdle. So, if your goal is broad shoulders and back, strong muscular arms, start pulling yourself up. .
Yes, actually, downloading them is not necessary and is not particularly necessary :), because they make up 5-7% of all muscle volumes bodies, therefore they cannot give any significant increase in weight theoretically.
Often, many training programs, for example, for ectomorphs, completely exclude this muscle group or devote the least time to it. Of course, the hands are involved in almost all movements and receive their load indirectly, but still it cannot be compared with targeted and highly specialized work. Therefore, you need to shake your hands, at least for this reason:
- As various surveys show, ladies pay significant attention to their hands. In muscular arms they feel the strength and ability to protect and not allow them to be offended;
- pumped up arms look good in summer in various sleeveless T-shirts - this is a sign of good physical fitness their owner;
- when you are asked to show your pumped up muscles, you always show your biceps;
- V men's world volumes matter, so if you have weak hands, then the attitude towards you is appropriate;
- strong hands is the ability to resist holds/choke and inflict crushing blow to the enemy;
- for women, toned arms and strong forearms/hands are a plus in everyday life, such as carrying bags or carrying a child;
- for women - this is the absence of jelly and various sagging under the arms;
- If you have muscle-toned arms, you can afford sleeveless and open-shoulder dresses.
Anatomical atlas of arm muscles
The arm muscles have many large, externally visible muscles that help us in everyday activities, such as changing clothes or using a PC.
The muscles of the upper limbs are divided into:
- shoulder muscles, which in turn are divided into the anterior group (flexors) - brachialis, coracobrachialis, biceps and posterior (extensors) - ulna, triceps;
- The muscles of the forearm are the largest, these are the brachialis (brachialis) and brachioradialis (brachiradialis).
From the point of view of occurrence, it is customary to distinguish:
- superficial (clearly visible on the surface) – biceps, triceps, brachyradialis, long extensor carpi radialis, deltoids;
- deep muscles - lie deep on the surface.
The muscles of the upper arm are responsible for flexion/extension of the forearm at the elbow joint. Flexion of the forearm is achieved by a group of three muscles - the brachialis, biceps and brachyradialis.
In general, in the literature on anatomy it is not customary to translate the names of muscle groups, i.e. there, for the preservation of the original Latin names, for example, brachialis will be musculus brachialis. In this regard, a more correct “Latin anatomical picture” of the arm muscles will look like this.
Let's look at the major large muscle units individually.
No. 1. Biceps
The large, thick fusiform brachii muscle, located on the top of the humerus, consists of 2 -x heads – long and short. Both originate in the shoulder area, attach below to the round eminence of the forearm bone, and unite in the middle of the shoulder.
The biceps performs the following functions:
- works as a forearm supinator by turning and moving the palm upward;
- flexes forearm/shoulder;
- flexes the upper arm (raising the arm forward and up).
No. 2. Triceps
The triceps fusiform muscle, which lies on the back surface shoulder It has three heads - lateral, medial and long, which merge on the olecranon of the ulna. The lateral and medial heads of the triceps originate on the humerus, the long one begins on the scapula.
The triceps performs the following functions:
- extends the elbow joint/helps straighten the arm - acts as an extensor of the forearm at the elbow joint and humerus at the shoulder;
- The long head also assists the latissimus dorsi during the bench pullover exercise, bringing the arm down toward the body.
Summarizing the “head” muscles, the combined anatomical picture of biceps + triceps looks like this.
No. 3. Forearm muscles
The most famous and largest muscles of the wrist are: brachialis, brachyradialis, flexor carpi radialis longus and coracoid muscles. Let's look at them in more detail.
3.1. Brachialis
Most of the muscles that move the wrist, arm and fingers are found in the forearm - they are thin, like a strap. The brachialis is a flat, fusiform muscle that lies under the biceps on the lower anterior surface of the shoulder. The beginning is attached to the bottom of the humerus, and the “end” is attached to the bony eminence of the forearm.
Brachialis performs the following functions:
- the main and strongest ulnar flexor - is responsible for bending the elbow in any position of the hand (supination, pronation, neutral).
3.2. Brachyradialis
This is a fusiform muscle located on the front surface of the forearm. Originates at the lower outer part of the shoulder, crosses the elbow and extends to the radius (outer lower part). To see the muscle, tense your forearm and move it to the side thumb, the brachiralis will “appear” near the elbow closer to the biceps tendon.
The brachioradialis muscle performs the following functions:
- bends the elbow;
- plays an active role in the up/down rotation of the forearm.
3.3. Extensor carpi radialis longus
On the back of the arm are extensor muscles such as extensor carpi ulnaris and extensor digitorum longus, which act as antagonistic flexors. The extensors are somewhat weaker than the flexors.
The extensor carpi radialis longus muscle is located next to the brachyradialis and is one of the 5 major muscles that help move the wrist. When a person clenches a fist, this muscle is actively involved and protrudes from the skin.
3.4. Coracobrachialis muscle
A long, narrow, beak-shaped muscle located on the inner surface shoulder At the top it is attached near the coracoid process of the scapula, and at the bottom - to the front inner part of the arm. This muscle is not an elbow flexor
The coracobrachialis muscle performs the following functions:
- bringing the arm toward the body with the elbow bent.
A composite atlas of all the muscles of the forearms looks like this.
Actually, we're done with anatomy. Friends, are you still here...or am I just shaking the air? :). Let's go further and now talk about practical training aspects.
Supination and pronation - what is it?
These are two special movements produced by the muscles of the forearms - supination (turning outward) and pronation (turning inward). Supination is produced by the biceps and the muscles of the round supinator of the forearms, pronation - by the muscles of the pronator teres of the forearms.
It turns out that different grip equipment (for example, dumbbells) provides different types of work to the arms and different degrees of participation of the biceps/triceps and forearms muscles.
In general, pull-ups are not a specialized exercise for developing deltoid muscles. The deltoids act here as “auxiliary” muscles. However, all types of pull-ups allow you to include them in your work.
One of the functions of the anterior delta is shoulder flexion, that is, raising the arm in front of you until it is parallel to the floor. At approximately the midpoint of the lift, when pulling up, the shoulders are parallel to the floor, which means that the deltoids are under tension.
More efficient in terms of load on the front deltoids shoulders, straight-grip pull-ups and partial pull-ups.
- Pull-up with a medium straight grip Starting position – hanging, bending at the back. Your legs need to be bent at the knees and crossed. As you pull yourself up, you simultaneously bring your shoulder blades together. At the highest point of the lift, we touch the bar of the horizontal bar with the top of our chest. When descending, we straighten our arms almost completely to give a good stretch to the back muscles.
- Partial middle pull-up reverse grip. Performed from the same starting position as the first exercise. The pull-up does not occur to the maximum point, but to the middle of the amplitude. At this point you need to fix the body and bend the forearms, trying to bring the collarbones as close as possible to the crossbar. The delta experiences the greatest tension precisely while holding the body in the middle of the lift, when the forearms are parallel to the floor. This exercise also works great on the biceps of the shoulders. To get the load on the rear deltoids, pull yourself up with a narrow reverse grip.
- Pull-up with a narrow reverse grip. The starting position, as usual, is hanging, bending over. Pulling yourself up, we bring your shoulder blades together and move your shoulders back, while trying to touch the horizontal bar with your lower chest, directing your gaze to your hands.
However, powerful shoulders cannot be imagined without well-developed trapezius muscles.
For the trapezoid, pull-ups are just one of the main exercises. As we already know, the emphasis on working the back muscles, in particular the trapezius, is done by wide-grip pull-ups. There are two types of them - pull-ups to the chest and behind the head.
- Wide grip pull-up to chest. Starting position – hanging, arched at the back, legs bent at the knees and crossed. The grip width is the same as for a wide bench press.
When performing, we try not to strain the biceps and lift using the back muscles, while bringing the shoulder blades together. When lifting, you need to strive for the contact of the upper chest with the horizontal bar and direct your gaze to the top. The elbows in this exercise should “look” clearly at the floor. - Pull-up with a wide grip behind the head. In this pull-up, unlike others, the legs are straightened in line with the body, there is no deflection in the back. At the top of the lift, the bar should be behind your head. To avoid injury, be extremely careful about your head position. Be sure to keep your elbows pointed straight at the floor.
In addition to the trapezius muscles, wide-grip pull-ups also involve the teres dorsi muscles.
When answering the question of how to pump up your shoulders on the horizontal bar, it is not enough to simply list the types of pull-ups that develop the shoulder muscles. The effectiveness of these exercises very much depends on the correctness of their implementation.
Therefore, your first goal is to learn how to do pull-ups correctly.
Correct pull-up is:
- smooth rise due to muscle strength, not a jerk;
- smooth descent, equal in time to ascent;
- lack of inertia and body swaying;
- lifting to the point where the chin is above the bar;
- strong grip and vertical position of the body;
- correct breathing (ascent - exhale, descent - inhale).
Grip methods
The horizontal bar is also attractive because it allows you to put a load on different muscles shoulder girdle, just by changing the method and width of the grip.
There are three ways to grip a pull-up:
- overhand or straight grip;
- underhand or reverse grip;
- neutral grip (palms facing each other and body perpendicular to the bar).
In terms of width, there are narrow (narrower than the shoulders), medium (shoulder-width apart) and wide (as in a bench press with a wide grip) grips.
By narrowing the grip, we transfer the main load to the arms, while expanding it, to the back. Knowing this pattern will help you choose types of pull-ups depending on your goals.
Equally important is a competent approach to organizing your training. After all, we achieve not just muscle strength and tone, but also their growth. Therefore, the second goal is to build the training correctly. To do this, the following conditions must be met:
- Train regularly – 2-3 days a week and be sure to rest between workouts. Muscle growth does not occur during the training itself, but after it - during the recovery period. Working hard will deprive your muscles of this period, and, consequently, of growth.
If the muscles are very sore, it means they have received a lot of microtraumas, so you still won’t get full results from them - it’s better to give them another day of rest. - Do the optimal number of repetitions and approaches (sets). In order for muscles to grow, you need to do 3-4 sets, each with 8-12 repetitions. We approach the maximum number of repetitions in a set gradually: first we do as many as we can, and then over time we increase the number of repetitions.
- Rest between sets for 2 minutes.
- Increase the load. Muscles adapt to the load and no longer receive stress, which stimulates growth and development muscle fiber. Therefore, over time, we gradually increase the number of repetitions and sets. If this load is not enough, you can use weights, for example, doing pull-ups with a heavy backpack over your shoulders or wearing a belt on which weights are hung from a barbell. But, the greater the weight, the fewer repetitions you need to do (but not less than 6).
- Concentrate on the work of the muscles that we are “pumping”.
- Provide the body with proteins - muscles need protein not only for growth, but also for normal recovery.
- Watch your technique for performing pull-ups. By violating the technique, you reduce the effect of the exercises and risk injury.
The described shoulder exercises on the horizontal bar are just the “mandatory minimum”. If you add all other types of pull-ups to it, it will only be better, because in this case the shoulders will always be involved, albeit with varying degrees of load.
10 basic principles of eating
A person needs healthy nutrition not only for the sake of a beautiful and well-groomed appearance, but also for good health. It is based on the following principles:
- You need to eat often, but in small portions. When actively playing sports in the gym, you need to eat at least five times a day. This type of food consumption corresponds to the biological rhythms of our body.
- Food should be chewed thoroughly to reduce stress on the stomach. In addition, swallowing food in large pieces can lead to overeating.
- Avoid tasteless food. Scientists have proven that poorly prepared food is less digestible and has a negative impact on health.
- Say no to snacking. Between meals, your digestive tract should rest. When you feel hungry, drink a glass of clean water.
- Complete rejection of fast food and other unhealthy products. Eating chips, mayonnaise, coffee, and sausages will not have the best effect on your waistline, skin, and well-being.
- The menu should be varied every day. What is in one product is not in another. And our body needs all the vitamins, minerals and other beneficial substances. Therefore, today eat, for example, buckwheat and beans, and tomorrow – oatmeal and peas.
- Try to ensure that every dish is freshly prepared.
- Eliminate fried, salted, smoked foods from your diet.
- Include as many vegetables and fruits as possible in your daily menu.
- You need to eat 2 hours before going to the gym and two hours after physical activity. Under no circumstances should you go to training hungry, as your body will not have the strength and energy to perform the exercises.
With a very active lifestyle, the body needs special sports diet, which will help him cope with the load. Therefore, be sure to follow certain rules:
- The number of calories received with food should be 15% more than those burned during exercise. So, the average person needs at least 1800 kcal per day to play sports. If this requirement is not met, the body will begin to make up for their deficiency at the expense of muscles. Over time this will lead to exhaustion.
- Include high protein foods in your menu. This is especially true for men who seek to increase muscle mass. Protein is known to be a building material for our muscles. Daily norm protein is calculated based on the ratio: 1 – 2.5 grams per 1 kilogram of weight. Products with a high proportion of protein include beans, peas, soybeans, nuts, sunflower and pumpkin seeds, and dried fruits.
- Carbohydrate-containing foods play an important role for the body. To play sports in the gym, a person needs a supply of energy. And its source is carbohydrates. They also perform a transport function, supplying the required amount of protein muscle tissue. High quality pasta, rice, oatmeal, buckwheat, vegetables and fruits, flour and confectionery products are considered reliable sources of carbohydrates. However, excessive consumption of such foods can lead to obesity. Therefore, you need to know when to stop everything.
- The cause of extra pounds can be fats that enter the body with food. However, they cannot be completely abandoned. The fact is that their deficiency can lead to serious hormonal imbalances. Nutritionists recommend reducing their quantity and replacing animal fats with vegetable fats. Consume in olive and flaxseed oil, hazelnuts, walnuts, almonds, peanuts, and avocados.
Water in an athlete's diet
When going to training, be sure to take a bottle of liquid with you. You can drink small sips during exercise, thereby replenishing the loss.
To increase the body's endurance during physical activity, it is recommended to add honey to the water.
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 crossbar - these are the good old ones. 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, the latissimus dorsi muscles are called wings, or, more precisely, 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. It works best with reverse grip pull-ups. 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 the trapezius muscles, it is enough to grab the horizontal bar with a grip slightly wider than your shoulders, 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 while riding 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!