Wide Grip Pull-ups (overhand)
This classic exercise is one of the most important bodyweight strength builders for upper body pulling strength. It is an upper level version of the pull-up and requires a good base of chin-up and pull-up strength to be established before it can be performed properly. Mastering Underhand Close Grip Chin-ups, Parallel Chin-ups, Overhand Close Grip Pull-ups, and Overhand Medium Grip Pull-ups is necessary before attempting this exercise with your full bodyweight.
However, if your gym has an assisted chin-up/dip machine then you can perform these with assistance well before you have enough strength to do them with your full bodyweight.
To perform the exercise, clasp your hands firmly on the downward bending sides of a wide grip pull-up bar (as pictured). Starting from a hanging position with your arms fully extended, pull your body upward until your collar bone touches the bar. This will require you to pull your shoulders back and stick your chest out a you pull yourself up. DO NOT allow your shoulders to roll forward during the lift, make sure to pull them back. This is a very common mistake to make...be very deliberate to avoid it.
After reaching the top of the movement, lower yourself back down to a full extension of the arms again, making sure to allow your biceps and lats to get a complete stretch on every rep to ensure you maintain good flexibility and strength through the full range of motion.
Do not jerk, bounce, kick your legs, or use momentum at any point during the entire movement. Keep your motion strict and controlled throughout the entire exercise. Over time, this exercise will increase your bodyweight strength tremendously and allow you to move on to cheating one-arm chin-ups and eventually, true one-arm chin-ups. As you gain strength on wide grip pull-ups, make sure to begin to utilize a weight held between the legs with a weighted dip belt or simply hold a dumbbell tightly clasped between your thighs so that you can increase the resistance and your pulling strength well beyond your ability to simply lift your own bodyweight.
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
However, if your gym has an assisted chin-up/dip machine then you can perform these with assistance well before you have enough strength to do them with your full bodyweight.
To perform the exercise, clasp your hands firmly on the downward bending sides of a wide grip pull-up bar (as pictured). Starting from a hanging position with your arms fully extended, pull your body upward until your collar bone touches the bar. This will require you to pull your shoulders back and stick your chest out a you pull yourself up. DO NOT allow your shoulders to roll forward during the lift, make sure to pull them back. This is a very common mistake to make...be very deliberate to avoid it.
After reaching the top of the movement, lower yourself back down to a full extension of the arms again, making sure to allow your biceps and lats to get a complete stretch on every rep to ensure you maintain good flexibility and strength through the full range of motion.
Do not jerk, bounce, kick your legs, or use momentum at any point during the entire movement. Keep your motion strict and controlled throughout the entire exercise. Over time, this exercise will increase your bodyweight strength tremendously and allow you to move on to cheating one-arm chin-ups and eventually, true one-arm chin-ups. As you gain strength on wide grip pull-ups, make sure to begin to utilize a weight held between the legs with a weighted dip belt or simply hold a dumbbell tightly clasped between your thighs so that you can increase the resistance and your pulling strength well beyond your ability to simply lift your own bodyweight.
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