How to train chest muscles with horizontal bar?

In today's society, in addition to women clamoring to lose weight every day, boys are also paying more attention to their quality of life. Most people choose to exercise in their spare time after work or class. There are many different ways to exercise. Most people would choose to go to the gym, after all, there are professional equipment and coaches there. Below I will tell you several ways to train your chest muscles using the horizontal bar.

1. Pull-ups

Use a horizontal bar that is at least thigh height, hold the bar with your hands shoulder-width apart. Lie on your back with your legs together and your heels touching the ground. Keep your arms perpendicular to the ground and slightly bent. Use the contraction strength of the latissimus dorsi and biceps to bend your elbows and pull yourself up until the bar almost touches your chest. Pause for a moment, straighten your arms and slowly lower yourself to the original position.

2. Supine reverse grip pull-up

Stand behind a horizontal bar at waist height, hold the bar with your palms facing backwards, with the distance between your hands slightly wider than your shoulders, your arms parallel, elbows bent, and elbows facing downward. Put your feet together and gradually move forward to lower your body's center of gravity until your entire body from shoulders, waist, knees to ankles is in a straight line and at an angle of about 45 degrees to the ground, with your chest under the horizontal bar. Pull your body upward, bringing your chest close to the bar and your shoulder blades in and close together. Pause, then slowly and controlled lower your body to the starting position.

3. Downward Incline Turn Vertical Pull

Use a pull-up bar at hip height. Lie on your back and get under the horizontal bar, hold the bar with your hands shoulder-width apart, and let your body hang. Keep your upper body and legs in a straight line, keeping your torso tight. Contract your latissimus dorsi and biceps to pull your body toward the bar, while turning your body to the right and bringing your left shoulder as close to the bar as possible. Pause at the top, then return to the starting position.

The horizontal bar is a common piece of fitness equipment and can be found everywhere on campus and in parks. It has a low cost and takes up little space, but a simple horizontal bar is a good piece of fitness equipment. Different ways of using the horizontal bar can give you different exercises. A small horizontal bar can meet many exercise needs, so male friends, take action now.