Pull-Up Bar Workout

Army bases, city parks, church gyms, and state prisons are full of guys with wide shoulders, thick backs, and big chests and arms. And if you asked them what they do to achieve this look, you’d\nalways hear the same answer: pullups and pushups. These simple, timeless exercises work the entire upper body and can be performed virtually anywhere. We’ll show you how to take full advantage of\nthese moves, and some of their most effective variations, to build your back, arms, chest, and shoulders - no weights, or jail sentence, required. How It Works When you do a pullup, you engage your\nlats, mid-back, rear delts, biceps, forearms, and core. Pushups train your chest, shoulders, triceps, and core. So between these two movements, you’ve got the whole upper body covered. Another\nbenefit of body-weight training is that it’s low-impact. As a result you can train more frequently than if you were using heavy weights, and the more often you work out, the greater your potential to\nbuild muscle. The only caveat to high-frequency training is the risk of overuse injuries, but you can avoid those by changing up your exercises so you don’t recruit the same muscles the same way\nevery time. That’s why each of the workouts on these pages pairs up a different variation of the pullup and pushup.