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5 Advanced Bodyweight Pull-Ups– How do you make strict pull-ups more challenging? Most lifters immediately answer, “Add weight!” But here’s a pro tip: Master bodyweight-only variations first. Not only will you reap some serious gains, you’ll take your pull-up game to the next level, too.
1. Chest-to-Bar Pull-Up: Strength is gained mostly in the range of motion that it’s trained. If you only do chin-over-bar pull-ups you’re neglecting a considerable range, and that means you’re neglecting a considerable amount of muscle and strength development. If you can’t perform a chest-to-bar-pull-up at bodyweight, don’t bother with adding weight to standard pull-ups. Keep it simple and just pull yourself higher each rep.
2. Wide-Grip Pull-Up: A proper wide-grip pull-up is significantly more challenging than a shoulder-width grip pull-up. Want that V-taper look? Make these a staple and watch your lats grow. Bonus: If you’re really strong, try wide-grip chest-to-bar pull-ups.
3. Strict Pull-Up with Straight Legs: By changing from knees bent with feet behind your body to legs straight with feet in front of your body, you increase the difficulty of the strict pull-up.
4. Strict Pull-Up with Knees Up: If you’re up for a real challenge, do full range of motion pull-ups holding your knees up. Try not to let your knees when you first start the rep. It’s easier said than done. This variation really isolates the lats and builds tremendous strength at the bottom of the rep.
5. L Pull-Up: One of the most challenging pull-up variations! The L pull-up requires a lot of requisite strength in the abs, hip flexors, and quads. But if you’ve mastered the previous progressions, these are entirely possible
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