Close Grip Pullups (Overhand)
Bodyweight Strength - An essential pulling exercise for the development of true bodyweight strength, close grip overhand pull-ups can be attempted after having achieved close grip underhand chin-ups and parallel grip chin-ups.
If you have an assisted chin-up/dip tower at your gym then you can perform these as soon as you would like to and gradually reduce the amount of assistance the machine is giving you over time until finally you are performing them with your own bodyweight.
To perform the exercise, simply clasp your hands firmly onto a pull-up bar at a grip that is 2-4 inches narrower that your shoulder width. Let your arms hang straight to allow your lats and biceps to get a full stretch and then pull yourself upward until your upper mid-upper chest area touches the bar. On many other versions of pull-ups you will pull to your collar bone but because of the closeness of the grip width on this version, pulling to the collar bone would require your shoulders to shrug and roll forward and we do not want this to happen. Quite the contrary. We want your shoulders to pull down and back as you stick your chest out high to the front. Once you pull yourself completely up, your chest will touch the bar and then you can lower yourself back down to the full stretch position before pulling back up to perform the next rep.
As you increase in strenght on this exercise be sure to add resitance by hanging a weight from a weight dip belt or by clasping a dumbbell between your thighs as you perfom the exercise.
After you have mastered this exercise you should be able to move on to Medium Grip Overhand Pull-ups and then Wide Grip Pull-ups in your journey toward total bodyweight strength mastery.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
If you have an assisted chin-up/dip tower at your gym then you can perform these as soon as you would like to and gradually reduce the amount of assistance the machine is giving you over time until finally you are performing them with your own bodyweight.
To perform the exercise, simply clasp your hands firmly onto a pull-up bar at a grip that is 2-4 inches narrower that your shoulder width. Let your arms hang straight to allow your lats and biceps to get a full stretch and then pull yourself upward until your upper mid-upper chest area touches the bar. On many other versions of pull-ups you will pull to your collar bone but because of the closeness of the grip width on this version, pulling to the collar bone would require your shoulders to shrug and roll forward and we do not want this to happen. Quite the contrary. We want your shoulders to pull down and back as you stick your chest out high to the front. Once you pull yourself completely up, your chest will touch the bar and then you can lower yourself back down to the full stretch position before pulling back up to perform the next rep.
As you increase in strenght on this exercise be sure to add resitance by hanging a weight from a weight dip belt or by clasping a dumbbell between your thighs as you perfom the exercise.
After you have mastered this exercise you should be able to move on to Medium Grip Overhand Pull-ups and then Wide Grip Pull-ups in your journey toward total bodyweight strength mastery.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com