Pull-ups on the horizontal bar are not only the most famous, but also a rather ancient exercise for training the body. In the old days, when there was no such variety of exercises and simulators, our ancestors used hard physical work to strengthen the muscles of the body, later warriors began to use the simplest physical exercises in their training.
And pull-ups occupied an honorable place in the daily training of soldiers. What muscles work when pulling up? First of all, this is the back, and the broad back is the standard of courage, protection and support. That is why ancient men trained this part of the body so hard. It remains for us to take advantage of their knowledge and experience, work hard to at least get a little closer to the coveted V-silhouette.
Why are pulls more important than bench presses?
Beginners in the gym always face a difficult choice: pull-ups or bench press? Both exercises are considered basic and work to increase strength indicators, but alas, on completely different muscle groups. Why should you give preference to the first? Let's remember what muscles work when pulling up on the horizontal bar? Everyone knows that this is the back, since it is the largest muscle group in our body. The size of the antagonist muscles will depend on the size of the back, in this case, the chest acts in their role. And by no means the other way around!
First, the back grows, and only then the pectoral muscles catch up with it. That's why you should throw all your strength into pull-ups, and proceed to the bench a little later. If you delve deeply into the history of mankind, we will see that people descended from the primates, which spent a lot of time on tree branches. Having studied their movements, you can find out what type of load they received and what muscles worked. When pulling up, the same joints and muscles are involved, which means that this type of training is more physiological for us.
What muscles train on the horizontal bar?
Information that the back is working on the crossbar will not be enough for a good athlete. For effective training, it is important to know specifically: which muscles work when pulling up on the horizontal bar. The lion's share of the valuable load is borne by the wings. They should lift our body up. But these muscles are not so well developed in everyone, therefore, in addition to the wings, a huge number of stabilizers are involved in the pull-ups, which help the back:
- trapezoid (especially the middle and lower bunch);
- biceps
- rear deltoids.
If you want to quickly gain an athletic and embossed back, then start pulling yourself today.
Forward and reverse grip: workout reviews
Choosing the right exercises, beginners are faced with a huge flow of information. After all, there are a large number of modifications of this exercise: with reverse grip and straight, narrow and wide pull-ups. What muscles work in each training variation? To begin with, we'll figure it out with a grip. Here it is worth turning to the experience of professional workouters, they have learned firsthand all the intricacies of this exercise. What do the reviews say, what kind of grip to choose?
- Direct grip. This is when your knuckles are facing you. According to reviews, this is the most comfortable option for pull-ups. If you are a beginner, it is best to start with the classics. In addition, in this embodiment, it is much easier to turn off the biceps and pull due to the widest.
- Reverse grip. This is when your fingertips are facing you. In this position, the brush is supinated, which means that the load moves to the forearms and biceps. Here you need to decide what is more important for you? If priority is pumping the back, then this grip is not suitable. But for training hands it is better not to think of training.
Difficult choice: narrow or wide?
And again we are talking about setting hands. Surprisingly, how much the essence of the exercise changes, even if you move your palms just a couple of centimeters. There are two main types of training:
The closest setting of hands. What muscles work in pull-ups with a narrow grip? The upper and middle segment of the wings is actively included in the training by increasing the trajectory and amplitude. But at the same time, biceps are connected to the exercise. Even though part of the load goes away, this type of pull-up is more complex.
And what muscles work in pull-ups with a wide grip? All the load goes to the wings, and specifically to the middle and lower segments. This is exactly the part of the back that forms the V-silhouette. The amplitude is shorter and the exercise is much easier, which means that in this setting of the hands you can take extra weight and aim the widest aiming.
Description of the technique: how to tighten properly?
What muscle groups work with pull-ups, we have already disassembled, it remains to get acquainted with the technique.
- At the beginning of the movement, the arms should be straightened, but do not just hang out on the bar. Keep a little muscle tension.
- You already know which muscles work in pull-ups with a narrow grip, and which ones with a wide grip, so choose any technique you like.
- Slowly free the diaphragm from the air and lift your body up, try to do this precisely by reducing the latitude, and not pull the weight with your hands.
- It is necessary to keep the back straight, only a natural deflection in the lower back is permissible.
- As in all strength exercises, in pull-ups it is necessary to learn to catch the moment of peak contraction of the working muscles. At the point of the strongest load, you need to take a short pause and lock in, and only then begin to move down.
- Not only the lifting phase is important, but also the negative pulling-up phase. Do not sharply relax your hands and jerk down. This should be done smoothly and accurately, while maintaining tension in the muscles.
Classics of the genre - pull-ups to the chest
If you are just starting to learn pull-ups, then you should start with the classic version of the exercise. So it will be easiest to master the technique and develop the necessary strength for more complicated options. And what kind of muscles work when pulling to the chest? It all depends on how much you take the case back. The farther, the lower the load, involving first the middle, and then the lower segment of the latissimus muscles.
We complicate the task - pulling the head with a wide grip
If you are in good physical shape, you can move on to a more advanced version of the exercise. In this modification, we set the bar behind the head and try to touch the horizontal bar with the line of the shoulders. To understand the biomechanics of the exercise, you need to know which muscles work in pull-ups for the head. In this version of the training, the upper parts of the latissimus, round muscle of the back and trapezoid are involved.
We insert pull-ups in daily training: a set of exercises
Having examined in detail the technique of exercise and finding out which muscles work with pull-ups, it's time to change your training program. If you combine this type of training with other ways of pumping your back, the result will be much better. A set of exercises for the back can be something like this:
First option:
- barbell exercise: draft in a slope;
- deadlift (Romanian version);
- pull-ups: wide grip;
- pulling up the head.
The second option:
- exercise with one dumbbell: draft in an inclination from a support;
- weighted hyperextension;
- pull-ups: narrow grip;
- pull-ups: reverse grip.
According to reviews, you need to alternate training options among themselves and work out all parts of the back evenly. The number of approaches and repetitions is recommended to install on your own. It is best to include this complex on the day of breast training, because the antagonist muscles are best pumped together so that some catch up with others.