![]() Initiate the pull-up by using the hand positioned at chest level to start the movement.Begin by gripping the pull-up bar with one hand in a standard overhand grip and the other hand gripping the bar at chest level, with your palm facing away from you. ![]() Archer Pull-UpsĪrcher pull-ups are an advanced exercise that primarily targets the chest while also engaging the back and arm muscles. It also targets the oblique and core muscles, contributing to overall core strength. How it helps: This exercise challenges the chest by requiring stabilization during the twisting motion. Perform 3-4 sets of 12-15 repetitions on each side.Lower your legs back down and then repeat the motion, this time twisting to the opposite side.Raise your legs towards your chest while simultaneously twisting your hips to one side, bringing your knees towards your elbow.Hang from the pull-up bar with an overhand grip, palms facing forward.Hanging leg raises with a twist combines leg raises with a twisting motion to engage not only the chest but also the core and oblique muscles. The movement provides constant tension throughout the exercise, enhancing muscle engagement. How it helps: The chest fly on a pull-up bar effectively isolates the pectoral muscles, promoting muscle growth and definition. Slowly bring your hands back together in front of your chest.Open your arms wide, stretching your chest muscles.Lean your body forward while maintaining a slight bend in your elbows. ![]()
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