Bench Assisted Pull Ups
Bench Assisted Pull Ups
Bench assisted pull ups are an excellent exercise for beginners or those looking to improve their pull-up strength and technique. By using a bench to assist, this exercise allows for a focus on form and controlled movement, making it a great stepping stone to unassisted pull ups.
How to do Bench Assisted Pull Ups
- Set Up the Pull-Up Bar and Bench: Place a bench or a sturdy box under a pull-up bar. The bench should be high enough that you can reach the bar while sitting.
- Start Position: Sit on the bench and grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Assisted Pull-Up: Press down on the bench with your feet as you pull your body up towards the bar, aiming to bring your chin above the bar.
- Controlled Descent: Slowly lower yourself back down to the starting position, using your legs as little as possible.
Form Tips
- Focus on Upper Body: Use your legs for assistance, but try to engage your upper body muscles as much as possible.
- Keep Core Engaged: Tighten your abs and glutes to keep your body straight and stable during the exercise.
- Smooth Movements: Avoid jerky movements; both the ascent and descent should be controlled.
- Neck Position: Keep your neck in a neutral position; avoid straining it during the pull-up.
Primary Muscles Targeted
- Lats (Latissimus Dorsi): The primary muscles worked during the pulling phase.
- Upper Back (Trapezius and Rhomboids): Engaged as you pull yourself up towards the bar.
- Biceps: Active during the pulling motion.
Secondary Muscles Targeted
- Forearms: Engaged for gripping the pull-up bar.
- Shoulders (Deltoids): Involved in the upward movement, especially the front and middle deltoids.
- Core Muscles: The abdominal and lower back muscles help in stabilizing the body throughout the exercise.
