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Chest to Bar Pull-up

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Install a doorway pull-up bar rated for dynamic movements or use a sturdy tree branch that can handle swinging momentum

doorway pull-up baroutdoor tree branchceiling-mounted bar

💡 Pro tip: Ensure at least 12 inches of clearance above your head and test the bar with static hangs before attempting kipping movements

Gym Setup

Standard pull-up rig or squat rack with pull-up bar attachment, positioned high enough to allow full body extension

Safety: Check bar stability before each set, maintain clear space below and around you, and use gymnastics grips if prone to hand tears during high-volume work

💪 Muscles Worked

Latissimus DorsiUpper BackBicepsForearmsCoreHip Flexors

⭐ Why This Exercise?

Chest to bar pull-ups develop explosive pulling power, grip endurance, and full-body coordination essential for CrossFit workouts. This movement builds the strength and stamina needed for high-rep gymnastics work while improving shoulder mobility and core-to-extremity power transfer that carries over to Olympic lifting and other functional movements.

Make It Easier

Regressions for building up strength

1. Jumping Chest to Bar Pull-up

pull-up bar + box or platform

Uses leg drive from ground to assist the pulling motion, reducing upper body strength requirement

2. Banded Chest to Bar Pull-up

pull-up bar + resistance band

Resistance band provides assistance throughout the range of motion while maintaining the full movement pattern

3. Strict Pull-up

pull-up bar

Removes kipping momentum to build foundational pulling strength without the chest-to-bar requirement

Make It Harder

Progressions for advanced athletes

1. Bar Muscle-up

pull-up bar

Adds a transition phase over the bar requiring greater pulling power and coordination

2. Weighted Chest to Bar Pull-up

pull-up bar + weight vest + dip belt

Additional load increases strength demands while maintaining the same movement pattern

3. Chest to Bar Burpee Pull-up

pull-up bar

Combines chest to bar with burpee for increased metabolic demand and full-body conditioning

↕️ Similar Movements

Kipping Pull-up
Foundation movement with same kipping mechanics but chin-over-bar standard instead of chest contact
Butterfly Pull-up
Alternative kipping style using circular hip motion for faster cycling in high-rep workouts
Toes to Bar
Shares the hollow-to-arch kipping pattern and grip endurance demands on the same equipment
Ring Muscle-up
Similar explosive pulling requirement with added instability and transition complexity
Strict Chest to Bar Pull-up
Strength-focused variation removing momentum to build raw pulling power

Form Checklist

✓Initiate with aggressive hip drive from hollow to arch position
✓Pull elbows down and back while driving chest upward to the bar
✓Make contact with bar between collarbone and sternum, not lower chest
✓Push away from bar at top to generate momentum for next rep
✓Maintain active shoulder position throughout the kip cycle

Common Mistakes

  • •Pulling with arms only without utilizing hip drive and kipping momentum
  • •Making contact too low on the chest or abdomen instead of upper chest
  • •Losing tension at bottom of swing causing inefficient energy transfer
  • •Overarching at the top and hyperextending the lower back
  • •Gripping too tight causing premature grip fatigue and hand tears

📈 When to Progress

When you can complete 15+ unbroken chest to bar pull-ups with consistent chest contact, efficient kipping rhythm, and minimal rest between reps in a workout setting