What muscles does the Chest-to-Bar Pull-Up work?

The Chest-to-Bar Pull-Up mainly works the lats, upper back and biceps.

What equipment do you need for the Chest-to-Bar Pull-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Chest-to-Bar Pull-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Chest-to-Bar Pull-Up?

Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Chest-to-Bar Pull-Up

Pull explosively until the chest touches the bar, driving the elbows down and back.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Lats, Upper back, Biceps
Equipment: Bodyweight
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the lats, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Chest-to-Bar Pull-Up work?: The Chest-to-Bar Pull-Up mainly works the lats, upper back and biceps.
What equipment do you need for the Chest-to-Bar Pull-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Chest-to-Bar Pull-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Chest-to-Bar Pull-Up?: Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.

Program it for your clients

Coaches add the Chest-to-Bar Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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