How to Do Chest to Bar: Muscles Worked & Proper Form

Muscles Worked in Chest to Bar

Primary muscles worked:

• Lats

Secondary muscles worked:

• Rear Deltoids
• Biceps
• Rotator Cuff
• Forearm Flexors

How to Do Chest to Bar

1. Grip a pull-up bar with an overhand grip, slightly wider than shoulder-width.
2. Hang with straight arms and activate your scapula by pulling your shoulder blades down and back.
3. Pull yourself up explosively using your back and arms until your chest touches the bar.
4. Lower yourself back to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions.

Commentary

Chest to Bar is a variation of pull-ups/chin-ups that require more strength and explosiveness than regular version of the exercise. They also demand greater shoulder mobility and scapular control. Additionally, they help improve body coordination and control, as you must pull yourself to a higher point compared to standard pull-ups.