Push-ups from the floor and pull-ups on the horizontal bar are the best exercises with which you can pump up the muscles of the arms and back. And besides, such exercises can be done right at home, without spending extra money on classes in paid gyms. Even if, for some reason, you cannot install a crossbar in your apartment – do not be discouraged, in the city you can find dozens of sites on which horizontal bars and bars are installed.

So, before I tell you about how to learn how to pull up on the horizontal bar from scratch, I want to take a little digression and tell you about the benefits of pulling up on the bar.

The benefits of pull-ups on the horizontal bar
The first advantage is, of course, the increased attention of girls to guys (and vice versa), with a beautiful toned body. And exercises on the horizontal bar will make your muscles pumped up, moreover, in a completely natural way.

The second advantage of horizontal bars is the variety of sports exercises. You can’t even imagine what people can do on such seemingly simple shells as a horizontal bar with bars:

Abroad, this movement is called the Ghetto Workout. We call such people turnstiles. I don’t know about you, but what they do, I consider real art!

Well, the third advantage is, of course, your health. Pulling up on the horizontal bar, you do not “destroy” your heart, as you lift your weight. But when exercising with a barbell, you have to squeeze (or lift) a weight that is much higher than your personal one, which negatively affects the work of the heart.

I can’t pull up!
According to statistics, every third guy who graduates from a university cannot pull himself up on the horizontal bar even 1 time! Shocking statistics!

Honestly, if you can never pull yourself up on the horizontal bar, you should at least be ashamed that you have brought yourself to such a state. It is clear that in the modern world there are a lot of factors that make our body decrepit: elevators, computers, cars, bad habits. They then turn us into weak and helpless.

In any case, you can always find a way out of any situation. To solve a problem, we need to find the reasons that prevent us from overcoming it.

Reasons why you don’t succeed
The number one reason you can’t pull up on the bar is because you’re lazy! That’s why, if you want to learn how to pull up on the horizontal bar from scratch, tear your ass off the computer, put on sportswear and go to work out!

The second reason why a person cannot pull himself up on the horizontal bar is his excess weight. It is quite obvious that the more your weight, the more you will have to make an effort to lift it. That’s why, если у вас не развита мускулатура, а вес намного выше положенной нормы — можете на время забыть о подтягиваниях. Make every effort to remove those extra pounds: go jogging, pump the press, review your diet. By doing this, you will not only be able to “prepare the ground” before exercising on the horizontal bar, but also ease the burden on your heart.

If your weight is normal or even below it, you may still have problems pulling up. In this case, we are talking about weak physical preparation. In any case, this matter is fixable: constant physical activity and proper nutrition will make candy out of your body :)!

Sometimes you can meet quite strong pumped-up guys who either do not shine on the horizontal bar, or cannot pull themselves up at all. But there is nothing strange in this either. They just don’t have practice on the horizontal bar. When a person trains regularly, the muscular and nervous systems eventually coordinate with each other, and as a result, the brain sends signals to the right muscles in time, which in turn perform the necessary function. This is also called “muscle memory”. The lack of this very muscle memory is the reason that you cannot pull yourself up on the horizontal bar.

Now that you know the reasons for your failures, proceed to the next step – start taking action!

Muscles that are involved in pull-ups
During pull-ups, a whole group of muscles is involved, which contributes to an increase in muscle mass.

When pulling up, the biceps, latissimus dorsi muscles (the so-called “wings”), forearms, chest muscles, triceps, and abs are loaded. Moreover, pulling up with different types of grips, the load on each of these muscles will also change.

A narrow grip adds stress to the arm muscles. Pulling up with a regular, wide, and grip on the head, the load on the latissimus dorsi increases. By pulling up with a reverse grip, you can pump up your biceps.

How to learn to pull up on the horizontal bar?
If you do not have any physical fitness at all, it is best to start with daily push-ups from the floor – in this way, your muscles will begin to gradually get used to physical activity.

The next thing you should definitely remember is the warm-up. A 10-minute jog, arm swings, squats and stretches will not only help you avoid possible injury, but will also contribute to achieving better results. When you feel that your body has begun to sweat, move on to pull-ups on the horizontal bar.

The first thing you need to learn is the correct grip when pulling up. Your fingers should be pointing away from you and your thumb should wrap around the bottom of the bar. You can use a different grip when pulling up, but for a person who is learning to pull up on the horizontal bar from scratch, it would be desirable to learn how to pull up in this way.

For beginners, it is best to use a technique called “negative reps”. The essence of this technique is that you should take a position as if you have already pulled yourself up (so that your chin is above the horizontal bar). To do this, you can ask your friend to lift you up. Or you can take a chair and take the desired position. After you have hung on the horizontal bar, begin to slowly lower yourself. Lowered to the end – again raise your chin above the horizontal bar and repeat the exercise again. After 5-7 reps, take a break. For starters, 3-5 approaches will be enough for you.

Such training should be done every other day (for example, Monday-Wednesday-Friday). It is not worth loading the muscles every day – they will not have time to recover and this will not benefit you.

After you feel the strength in your arms, you can proceed to regular pull-ups. After a few workouts, you will be able to raise your chin above the bar. The pull-up course on the horizontal bar from scratch is over for you, you can proceed to the next step.

To learn how to pull yourself up 10, 20, 30 or more times, you will have to work hard on yourself.