Chest-to-Bar Pull-Up

Longer range than a standard pull-up: it builds the high pull a muscle-up needs.

• Compound
• Bodyweight
• Intermediate

How to do it

• Pull by driving the elbows back and down
• Open the chest and bring it to the bar
• Lower all the way to straight arms

Sets, reps and tempo

Ranges: 3–8 reps · 1–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Pushing the chin forward instead of lifting the chest
• Cutting the lowering short to string reps together

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps
• Rear delt
• Core / abs

Alternatives

• Pull-Ups
• Weighted Pull-Up
• Low-Bar Muscle-Up Transition