Chest-to-Bar Pull-Up

A pull-up with a higher range of motion where the chest must actually make contact with the bar. It demands more pulling power and a taller, more aggressive kip than a standard pull-up.

Standard: From a full dead hang, the rep counts only when the chest touches the bar at or below the collarbone.

How to do the Chest-to-Bar Pull-Up

1. Hang from the bar with a slightly wider-than-shoulder grip and arms fully extended.
2. Engage the shoulders and set a tight hollow position to start the swing.
3. Drive the hips to generate an aggressive kip that sends the chest upward and toward the bar.
4. Pull the elbows down and back forcefully, leading with the chest rather than the chin.
5. Make clear contact between the chest and the bar just below the collarbone.
6. Lower under control to a full hang and reset the swing before the next rep.

Common faults

• Only the chin or neck reaches the bar instead of the chest making contact.
• Failing to return to full arm extension at the bottom.
• A weak kip that leaves the pull short of the required height.
• Contacting the bar too low, around the sternum or stomach, rather than at the upper chest.

Scaling & progressions

• Standard chin-over-bar pull-ups until strength allows the extra range.
• Banded chest-to-bar pull-ups to assist the top portion of the pull.
• High pull-ups where you aim to bring the collarbone as close to the bar as possible.
• Chest-to-bar ring rows set at a steep angle.