It is quite possible to quickly build muscles on the horizontal bar. For this, there is a special set of exercises. By doing them, you will achieve your goal in a short time. The main load is lifting its own weight.
Instructions
Step 1
When exercising on a horizontal bar, you train the muscles of the chest, neck, arms, back, triceps and biceps. Stock up on patience and endurance.
Step 2
Depending on the type of grip and the distance between your arms, you will achieve a variety of exercises that you can do.
Step 3
To pump up the pectoral muscles on the horizontal bar, take the starting position. Stand up straight. Keep your back straight. Grab the horizontal bar with your palms facing you. Leave your hands shoulder-width apart. Perform the exercise smoothly, without jerking. Maintain the same speed when lowering and lifting your body. Perform 10-12 pull-ups. Watch your breathing: exhale when lowering, inhale when rising. Perform pull-ups at minimum speed. Gradually increase the number of approaches, performing 10-12 pull-ups 3-4 times.
Step 4
The next exercise will allow you to build your shoulders on the bar. Grasp the horizontal bar with a narrow grip. This will maximize your lats and serrated muscles. Hang on the horizontal bar, grabbing the top of the bar. Maintain a minimum distance between your hands. Pull yourself up by arching your back. Try to touch the lower chest of the projectile. Perform 10-15 pull-ups.
Step 5
To pump the biceps on the horizontal bar, grasp the projectile with a reverse grip. If possible, try to bring the ribs of the palms together. Arch your back and hang on straight arms. Focusing on bringing your shoulder blades together and abducting your shoulders, start pulling up. Try to touch the bottom of your pectoral muscles to the bar. Perform 10-12 pull-ups in 3-4 sets.
Step 6
Perform an exercise to pump up the back, grabbing the bar with a medium grip. This will further engage your biceps and forearm flexors. Hang on a horizontal bar with your legs crossed and your back arched. Try to touch the top of your chest to the bar, bringing the shoulder blades together. At the bottom, straighten your arms completely. Perform 10-12 pull-ups.
