Chest To Bar Pull-Up Ability Exercise Improvement Program
- Session 1: TEST: Complete a max weighted strict chest to bar pull-up. Use band assistance if required.
- Session 2: Have a partner spot you for a strict chest to bar pull-up (or jump the chest to the bar in no partner) and complete a slow five second lower to hang. Accumulate 20 repetitions. Five minute cap.
- Session 3: In five minutes, complete 10 single kipping chest to bar pull-up attempts. Aim to pull down on the bar and get as high as possible each repetition without a ‘second bite’ (shifting momentum from the kip to an arm pull).
- Session 4: Complete 10 strict chest to bar pull-ups. Ideally, use a partner to assist if needed. Use a band if no partner available. Five minute cap.
- Session 5: Accumulate one minute in a chest to bar static hold. Use a partner if needed to make each ‘hold’ minimum 5 seconds. Five minute cap.
- Session 6: Complete 5×5 strict body rows on a bar. Pause two seconds with chest contact every repetition. Focus on scapula retraction and lat activation.
- Session 7: Accumulate 15 kipping chest to bar pull-ups. Ideally, use a partner to assist. Use a band if no partner available. Five minute cap.
Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.