In this short article, we’ll offer a 6-step chest to bar pull-up progression guide for novices. In recent articles, the chest to close pull-up was discussed, which covered in detail the muscles worked, exercise demos, and benefits of performing either the strict chest to bar pull-up and/or kipping variations (kip and butterfly). The below guide will take you step-by-step through all the necessary exercises one must master in chronological order from least complex towards the most advanced variation of chest to close pull-ups.
6-Step Chest to close Pull-Up Progressions
The below progressions may be used by coaches, intermediate and advanced athletes, and beginner workout goals to develop proper torso strength, movement awareness, and skill essential to perform chest to close pull-ups (strict, kipping, butterfly). It is important to observe that this 6-step progression guide does not include basis hyperoptic work and/or foundational skill development, such as; body rows, assisted pull-ups, kipping technique, etc. You are able to make reference to the below exercise guides to boost the individuals movements.
- Banded Pull-Ups for Beginners
- Inverted Rows for Grip and Back Strength
- Hollow Rock for Midline Stability
The listing below is strictly to help coaches and beginner athletes conceptualize the progressions and offer some guidance as to when and how to advance a movement to best master the most complex chest to close pull-up variations.
1. Strict Pull-Up
The strict pull-up is the foundational bodyweight exercise that other forms of pull-ups are built upon. By performing the strict pull-up, you ensure proper muscle development, strength, body awareness, and necessary skills required for more complex movements in the progression. In the event you cannot perform strict pull-ups (lets say at least 10 strict pull-ups as shown within the video below) our recommendation is that spent time developing the necessary strength and muscle mass later on progressions by including band-assisted pull-ups, jumping pull-ups, and inverted rows into your program.
2. Kipping Pull-Up
The kipping pull-up is a mixture of a strict pull-up using the kip, a necessary skill that entails an athlete to explosively use their hips and body momentum to assistance with the movement of the pull-up. The kip should be developed independently to the strict pull-up to make sure proper body awareness and movement patterning at the shoulder and thoracic spine. Once it has been established, coaches can introduce the 2 components together to assist lifters develop the kipping strict pull-up.
3. Butterfly Pull-Up
The butterfly pull-up is comparable to the kipping pull-up, nevertheless it involves a lifters to move in a circular motion to make sure fluidity and conserve energy because they drop in the top of the pull-up position. There are some key differences (such as elbow positioning and body placement as you push from the bar to repeat repetitions) which are discussed in the video below.
4. Strict Chest to close Pull-Up
The strict chest to bar pull-up is really a strict pull-up variation that has the individual pull their chest to the bar, instead of stopping when the chin passes. This increased flexibility, which provides coverage for some more inches at the top of the pull-up, requires greater torso strength than the standard strict pull-up version. This can be trained using similar methods (and timing) to the strict pull-up (bands, jumping, etc).
5. Kipping Chest to Bar Pull-Up
Like the kipping pull-up, the kipping chest to close pull-up comes with an individual use the kipping movement to supply momentum to get the chest upwards to satisfy the bar. When the lifter has been doing this, he/she can return to the hanging position to repeat for the prescribed repetitions.
6. Butterfly Chest to Bar Pull-up
This is among the more complex chest to close pull-up variations, which entails a lifter to perform a proper chest to close pull-up with the inclusion of the kip. Unlike the above mentioned progressions (kipping chest to close pull-up) the person doesn’t simply go back to the hanging position after each repetition. Rather, they’re to recycle the movement at the end of every rep in to the cyclical, fluid, and non-stop manner. This requires a great amount of grip strength, body awareness, coordination, and midline control.
Build a much better Pull-Up (Strict and Kipping)
Building a much better pull-up isn’t just about…doing pull-ups. Browse the articles below and learn how to improve mobility, midline control, and shoulder health to enhance pull-up performance.
- L-Sit Ultimate Guide
- Thoracic Mobility Exercises