bench pull-ups

How to perform it

Position yourself under a bar or a sturdy horizontal surface that is at chest height. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended and your body straight. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows. Continue pulling until your chin is above the bar or surface. Lower yourself back down to the starting position with control. Repeat for the desired number of repetitions.

1. 1Position yourself under a bar or a sturdy horizontal surface that is at chest height.
2. 2Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
3. 3Hang with your arms fully extended and your body straight.
4. 4Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
5. 5Continue pulling until your chin is above the bar or surface.
6. 6Lower yourself back down to the starting position with control.
7. 7Repeat for the desired number of repetitions.