Many people like to exercise on the horizontal bar. But how exactly can you do pull-ups on the horizontal bar? In what ways? What types of pull-ups are there? In this post I would like to talk about several useful types of pull-ups on the horizontal bar. Some of them are very difficult, but also very effective for building strength and endurance.

It was not my goal to talk in detail about all the exercises on the horizontal bar and the method of increasing pull-ups. This is a big and complex topic. I am giving only a superficial overview of the exercises, which will help develop the imagination of those who like to train on the horizontal bar.

First, let's look at the three simplest types of pull-ups.

How to do pull-ups on a horizontal bar, exercises

Wide grip chest pull-ups

By wide grip we mean the wider the better. It is much more convenient to perform such pull-ups on a specially curved horizontal bar, which is usually found in gyms. But you can do pull-ups with a wide grip on a regular stadium horizontal bar. You can even use it at a width of 80-90 centimeters or more. The photo shows a grip as wide as the width of the horizontal bar allowed. You can use a wider grip if the horizontal bar allows it.

It is believed that such pull-ups help to work the outer part of the latissimus muscles, making the back visually wider. However, my experience suggests that it is not so simple. There are many technical nuances in such pull-ups. The result depends on the structure of the chest and the back muscles themselves. I've seen guys who pumped up powerful back muscles with just pull-ups. Including the trapezius muscles. Wide-grip pull-ups are great for developing your trapezius muscles!

Pull-ups on the horizontal bar with a wide grip. Start.
Pull-ups on the horizontal bar with a wide grip. Finish.

This is the basic form of pull-ups. There is about 50-70 cm between the arms. It is generally accepted that this particular type of pull-up allows you to do the maximum number of repetitions and best work your back muscles.

I don't completely agree with this. I myself can do 33 pull-ups with this grip today. And if I turn my palms towards myself, then I can reach 40. And all the clients I teach to do pull-ups achieve high results much faster if they start doing pull-ups not with a regular grip, but with a reverse grip (palms facing you). As for working out the back muscles, there are exercises that develop the latissimus and trapezius muscles much better (for example, the previous one).

There is also an opinion that to train your back muscles using a horizontal bar, you should only do pull-ups with a medium grip. And that they are quite enough for full development. But this point of view is not confirmed by my experience. It is enough to take a closer look at the biomechanics of the movements of various types of pull-ups, and it becomes clear that for one person pull-ups with a medium grip are really enough, but for another they are clearly not enough and require additional various exercises. To understand for yourself whether this is true or not, you just have to try it. Most often, the introduction of additional exercises on the horizontal bar allows you to increase your pull-up record by several times (at least).

Close grip pull-ups with palms facing you

The most comfortable form of pull-ups, allowing you to do pull-ups with the maximum amount of additional weight or the maximum number of times. The grip width is from 0 to 40 cm. It is believed that these are biceps pull-ups (they develop the biceps). That is, the biceps are more involved in them due to the supination of the palms.

But this does not mean that it is easy to pump up your biceps this way. Here everything is a little more complicated. If you have strong lats and chest muscles, then this exercise will not pump up your biceps.

These pull-ups are great for training the latissimus dorsi, trapezius muscles, posterior deltoid muscles, forearm muscles and, of course, biceps.

This type of pull-up can be done in different ways. For example, you can try to keep your body vertical throughout the entire approach. Another option is to try to touch the bar with your chest while arching your back. Try both options and feel the difference.

Static exercise on one arm

This is a rather difficult version of pull-ups. More precisely, these are not even pull-ups, but hang-ups. This exercise perfectly strengthens the latissimus dorsi, biceps and forearms. And especially tendons and ligaments!

To perform this exercise, you should pull yourself up on both arms, turning your palms towards you, and then release one arm (I extend it to the side for balance) and try to hold on to one arm for as long as possible. Then you should rest and perform the exercise for the other hand. And so 2-4 approaches.

I do not recommend doing this exercise more than once a week, as it puts extremely strain on the muscles and ligaments of the arms. This means that sufficient time is required for recovery.

One arm dips

This is also a rather difficult exercise. This version of pull-ups is based on the principle of negative repetitions. To perform it, you should pull yourself up on the bar with both hands, turning your palms towards you. Then remove one hand from the horizontal bar and, hanging on your hand a little, smoothly lower down, resisting the force of gravity with the muscles of the arm and back. These are so-called negative pull-ups, in which the load is created in a yielding rather than overcoming mode.

You can do pull-ups on the horizontal bar with one arm. More precisely, these are not exactly one-arm pull-ups. As you can see in the photo, the second hand is involved here, but it must hold the wrist of the hand holding the bar. In such pull-ups, you must first perform a set on one arm and then on the other. For symmetry.

These are pull-ups with elements of static training. You need to grab the bar with a medium grip, pull yourself up a little and hold in this position (see photo below). After hanging like this for 5-10 seconds, you can pull yourself up a little higher and again linger in a new, unusual position. Then pause and perform 2-3 more approaches.

Oblique (asymmetrical) pull-ups

When doing pull-ups on a horizontal bar, you can use all sorts of deformations of the crossbar. Here's a rather unusual exercise. For example, you will need this bend in the stairs at the stadium. Another option is to use a strong towel. It is thrown over the horizontal bar. Grasp the bar with one hand and the towel with the other hand.

You may experience different grip widths. And, naturally, after rest, you should perform the exercise by changing the position of your hands to the opposite.

Oblique pull-ups. Finish.

You can pull yourself up on the horizontal bar not only in the vertical direction, but also in the horizontal direction. This is a difficult and very effective exercise for increasing endurance and strength in the arms and latissimus dorsi muscles.

To perform this exercise, you should pull yourself up on the bar with a regular overhand grip and a medium grip, and after pulling yourself up, put one hand further away. Then, without going down, make smooth rolls from side to side. It's difficult! Try to do an even number of rolls so that the muscles of both halves of the body receive equal load. For example, I’ll say that I manage to perform 28-30 such rolls per approach (14-15 times in each direction).

By pulling yourself up, you load all the muscles of the body: latissimus, pectoralis, trapezius, deltoids, biceps and triceps. The real, functional strength that pull-ups provide is a solid foundation on which it's a pleasure to build a big, powerful body.

Moreover, pull-ups are the real king of all bodyweight exercises. They allow you to train not only effectively, but also in an extremely varied way. Knowing and being able to use the crossbar, you can enhance the effect of any training program, no matter what goals it pursues - from fat burning to developing coordination.

Do you want to do a lot of pull-ups? Keep a basic set of exercises on the bar (which is divided into 3 groups according to difficulty level), a set of auxiliary movements, and an express training constructor.

Pull the strap

As an addition to the horizontal bar, we advise you to acquire wrist straps. They will become your faithful assistant when your fingers start to get tired before your back or abdominal muscles. Regular wrist straps, which can be found in any sports store, will do. In addition, if you wish, you can stock up on a weight vest. You can put it on yourself during training, which is much more convenient than a dumbbell between your knees or a disc on your belt.

For beginners

For those who are only able to hang on the horizontal bar. Exercises are arranged in order of increasing difficulty. As you go, check if you can do pull-ups with a reverse grip at least 2 times. When you can, move on to alternating training for newbies with classes in which you do pull-ups with a reverse and direct grip in the “few repetitions - many approaches” mode.

Place a stool under the horizontal bar (be sure to take it from home). Climb onto an elevated platform and, grasping the horizontal bar with a reverse grip, get off the stool without straightening your arms (A). Now smoothly, counting 8 counts to yourself, lower yourself onto straight arms (B). Get back on the high ground and repeat.

Stand under the horizontal bar with your arms raised towards the bar (A). Jump up and grab the horizontal bar while jumping with your arms bent at the elbows (B). Smoothly straighten your upper limbs, release the bar and repeat, starting again with a jump.
Important Gradually jump lower and lower and apply more and more effort with your hands to take the starting position.

Hang a rubber shock absorber on the horizontal bar, as shown in the photo. Grasp the bar with a reverse grip and place your foot on the shock absorber loop (A). Using the elastic band, pull yourself up (B). Smoothly return to the starting position and repeat.

Experienced

These are regular pull-ups in all sorts of variations. They are worth mastering if you can do 8-10 pull-ups with a straight grip. Ideally, it's a good idea to get your performance up to 25-30 reps of each exercise before moving on to expert classes. The exercises, as usual, are arranged in order of increasing difficulty.

Hang from the bar, grip with your palms towards you. Direct your gaze upward, bend slightly in the thoracic spine (A). Pull yourself up, bending your arms so that your chin rises just above the bar (B). Smoothly return to the starting position and repeat.
Important Regular performance of this exercise is a proven prevention of shoulder joint injuries.

Grip with your palms facing away from you, shoulder-width apart or slightly wider. Hang by straight arms, looking up (A). Bend your elbows and pull yourself up, trying to lift your chin above the bar (B). Return under control to the starting position and repeat.

Hang from the bar using a shoulder-width grip (A). Squeezing your shoulder blades together, pull yourself up and try to touch the horizontal bar with your upper chest (B). Smoothly return to the starting position and repeat.

Grasp the bar with a different grip - the palm of one hand is directed towards you, and the palm of the other is directed away from you. Straighten your arms, bend at the chest and direct your gaze to the horizontal bar (A). Bend your arms and pull yourself up as high as possible (B). Return to starting position and repeat.
Important On each approach, change the position of your hands to create an even load on your back.

Make yourself

Here's an example of express training on the horizontal bar.

1. If you do nothing else, do this 4 times a week.

2. If you go to the gym, then 2 times are enough as a warm-up before working with weights.

Pay attention: In the description of the workouts, the designation “MAX” is used, which means “Do as many sets as possible.”

Comment: If you are a beginner, you don’t need to come up with anything special, just follow what we offer (Beginner level). If you have been training for a long time, then you have an alternative to the express training we offer at the “Experienced” and “Expert” levels. You can create a program yourself from a complete list of exercises. This is done like this: first do a simple exercise as a special warm-up. Then work on the element that you are trying to master or the performance in which you want to improve (1-2 exercises). After that, do any variation of pull-ups, focusing on endurance. And finish your workout with core and grip exercises.

For experts

Do you feel at home on the horizontal bar? It's time to complicate the program. This block solves several different training problems at once, developing not only strength and endurance, but also the cardiovascular system, as well as coordination.

Hang from the bar using a wide overhand grip (A). Now pull yourself up while moving to the left so that your chin is level with your left hand (B). Return to the starting position and repeat on the other side (B). This was 1 repetition.

Hang from the bar using a wide grip (A). Pull up to your left hand (B). Now, without going down, move your body to the right - to your right hand (B). Lower yourself onto straight arms, returning to the starting position. Now try to do the exercise in reverse order: first to your right hand, and then to your left. For 1 repetition, consider a block of 2 pull-ups: clockwise and counterclockwise.

Hang from the bar using an overhand, shoulder-width grip (A). Pull yourself up powerfully so that you hang in the air for a split second and clap your hands over the bar (B). Quickly return your hands to the bar, return to the starting position and repeat.

Attach the rubber band to your belt and to any fixed support on the floor - a dumbbell, a hook, or ask a friend to step on the shock absorber. Hang from the bar using an underhand grip (A). Bend your arms and pull yourself up, overcoming the resistance of the rubber (B). Smoothly, without letting the shock absorber pull you down, return to the starting position and repeat.

Grab the bar with an underhand grip, shoulder-width apart, and hang with straight arms (A). Bend your arms to a right angle between your shoulders and forearms and hold in this position for 2 counts (B). Now pull yourself all the way up and hold at the top for 2 counts (B). Extend your arms to a right angle between your shoulders and forearms and again fix this position for 2 counts (D). Return to the starting position - this is 1 repetition.

Hang from the bar, grasping it with a reverse grip shoulder-width apart. Raise your legs, slightly bent at the knees, until they are parallel to the floor - this is the starting position (A). Bend your elbows and pull yourself up, maintaining the position of your legs (B). Smoothly return to the starting position and repeat.

Wrap the bar with a towel. Grab it with an overhand grip, shoulder-width apart, and hang with straight arms (A). Bend your elbows and lift yourself up so that your chin is above the bar (B). Return to starting position and repeat.
Important The more layers of towels on the bar, the more difficult the exercise will become.

Roll the towel into a tube and throw it over the bar. Grab both ends of the towel and hang with your arms straight (A). Pull yourself up as high as possible (B), return to the starting position and repeat.
Important You can complicate the exercise by using two towels at once - one for each hand.

Grasp the bar with your right hand, as with a reverse grip, and with your left, as with a wide grip pull-up (A). Trying to use your right hand mostly, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.
Important The further away the auxiliary hand is located, the more difficult the exercise will be, and vice versa.

Throw a rolled towel over the bar. With your right hand, grab the bar with a reverse grip, and with your left hand, grab the ends of the towel (A). Trying to use only your right hand, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.

This is perhaps the most difficult pull-up variation. You can begin to attack it only if you master all the exercises described above. Hang from the bar, grasping it with your right hand with a reverse grip. Keep your free hand at your chest or to the side - as you feel comfortable (A). Bend your elbow and pull yourself up (B). Return to the starting position and repeat if you can. After completing the required number of repetitions, rest and change hands.
Important Requires a thorough warm-up!

This exercise not only develops agility, but also increases endurance, and can also be a great way to increase the metabolic response of a workout. Stand under the bar, feet shoulder-width apart, arms at your sides (A). Squat down with your palms on the floor (B). Jump into a prone position (B). Do one push-up (D). Jump back to the squatting position (D). Jump and, grabbing the bar, pull yourself up (E). Straighten your arms and gently jump to the ground. This was 1 repetition.

Assistive exercises

You will finish every workout with these exercises. The exercises in both blocks are arranged in increasing difficulty.

1. GRIP

This way you will train the muscles of the forearms, increasing the tenacity of your hands. The stronger your fingers are, the more pull-ups and other elements you will be able to do.

Hang from the bar using an overhand grip. The width can be arbitrary - the wider the grip, the more difficult the exercise will be. Now, being careful not to relax the muscles that stabilize the lumbar spine, hang in this position for as long as you can. Do not hold your breath.

Hang from the bar using an overhand grip. The grip width is average, approximately shoulder width or slightly wider. Alternately, for a split second, unclench either your right (A) or your left hand (B), remaining hanging on only one hand. Without stopping, grab the horizontal bar for as long as you can.

Stand under the bar so that your gaze is directed along the projectile. If you stand as usual - your gaze is directed across the horizontal bar - at the beginning of the hang you will begin to twist strongly. Grab the bar with one hand and hang gently. Hold your other hand in a way that is comfortable for you - usually it is placed on your belt, taken to the side or pressed to your chest. Stay in this position for as long as you can. After resting, change hands.

Hang from the bar, grasping it with straight arms and an overhand grip. Relax your hand a little so that it is as open as possible, but you do not fall off the bar (A). Now, without bending your elbows, squeeze your hand forcefully, rising slightly upward only due to the force of the hand muscles (B). Gently return to the starting position and repeat.

2. KOR

The involvement of these muscles in pull-ups is not obvious, but try training them with the exercises below and you will progress much faster on the bar.

Hang from the bar with an overhand grip, palms shoulder-width apart. Keep your knees slightly bent in front of you (A). Rounding your lower back, pull your legs towards your chest, bending them at the knees (B). Smoothly return your legs to the starting position and repeat.

Hang from the bar with an overhand grip shoulder-width apart (A). Bend your knees and pull them towards your chest (B). Now slowly - for 3-5 counts - straighten your legs so that they are parallel to the floor (B). Smoothly lower your straight legs, returning to the starting position.

While hanging on the bar, bend your knees slightly (A). With a controlled swing, throw your legs up, trying to lightly touch the bar (B) with the insteps of your feet. Smoothly return your legs to the starting position and repeat.

Place any obstacle like a stool under the crossbar. Hang from the bar with your legs straight to the right of the selected obstacle (A). Bend your knees and pull them towards your shoulders (B). Now straighten them to the left of the obstacle (B). Return to the starting position by performing all movements in reverse order - you will get 1 repetition.
Important: Make sure your upper body remains upright and does not sway from side to side.

Hang from the bar using an overhand grip. Bring your legs together and hold them slightly in front of you (A). In a single sweep in a wide circle, move your legs to the right and up (B), then to the crossbar (C) and then to the left and down (D), after which lower them to the starting position. Repeat the rotation in the other direction - you get 1 repetition.

In addition to a strong body, playing sports gives you an additional boost of energy and positivity for the whole day.

Today we want to offer you another selection of full body exercises that you can do without additional weight. Some of the exercises can be performed which can be found on any sports ground.

Exercise No. 1

During the exercise, the back should be straight, the head should be lowered, and the stomach should be pulled in. Make sure there is no arching in your lower back. Stay in this position for 60 seconds.

Exercise No. 2

Make sure your elbow is under your shoulder while performing this exercise. The shoulder blades should be pulled down and brought together, thus forming a “pocket”.

Exercise No. 3

Lie on the floor, raise your body so that an angle of 60 degrees is formed between it and the floor. Stay in this position for at least 60 seconds. To make the exercise more difficult, you can raise your legs a little.

Exercise #4

This is a plank on your toes and toes. While performing this exercise, make sure that your back is straight and there is no arching in the lower back. Stay in this position for 30-60 seconds.

Exercise #5

Pull yourself up on the horizontal bar and hold for at least 30 seconds. The back should be straight, the stomach should be pulled in, the elbows bent, the forearms should be at the same level as the body.

Exercise No. 6

This exercise can be performed either in a static version or in a regular version - simply raising straight legs. The angle between your hips and body should be 90 degrees. The body should not sway, the back should be straight. The ideal option for performing this exercise is the Swedish wall. On the horizontal bar, performance will be complicated by the fact that you will need to constantly ensure that you do not sway and thus not give your legs additional impulse. The static option is to hold with your legs raised for 30-60 seconds.

Exercise No. 7

To perform vertical push-ups, stand with your back to a wall about 1 meter away. Place your hands on the floor and your feet on the wall and begin to slowly climb up the wall with your feet until the angle between your body and legs is 60 degrees. After this, you can do push-ups. The stronger you become, the more vertical push-ups you can do.

Exercise No. 8

These are squats on one leg and they are somewhat reminiscent of the familiar “pistol”. Bend one leg slightly at the knee and do regular squats on the other. If it is difficult to maintain your balance, you can hold on to the horizontal bar or wall with one hand.

Exercise No. 9

After performing a lunge squat, you switch legs while jumping. To do this, after performing a squat, you must jump out of it as high as possible and change legs. Make sure your knees are bent when landing (never land on straight knees!). The jump should be soft.

Exercise No. 10

Find yourself a lower bar and perform deep squats, moving from one side to the other under the bar. If you don't find a bar that's the right height, you can simply do deep squats as if you were crawling under something low.

In this note I would like to talk about several interesting exercises on the horizontal bar. Some of them are quite difficult, but are just as effective for building strength and endurance.

It was not my goal to talk in detail about all the exercises and the method of increasing pull-ups. This is a big and complex topic. I am giving only a superficial overview of the exercises, which will help develop the imagination of those who like to hang on the horizontal bar.

First, let's look at the three simplest types of pull-ups.

Wide grip chest pull-ups

By wide grip we mean the wider the better. The photo shows a grip as wide as the width of the horizontal bar allowed. You can take it wider. It is believed that such pull-ups help to work the outer part of the latissimus muscles, making the back visually wider. However, my experience suggests that it is not so simple. There are many technical nuances in such pull-ups. The result also depends on the structure of the chest and the back muscles themselves. I've seen guys who pumped up powerful back muscles with just pull-ups. Including the trapezius muscles.

Between the arms is about 60-75 cm. It is generally accepted that this particular type of pull-up allows you to do the maximum number of repetitions and best work the back muscles. I don't agree with this. I myself can do 33 pull-ups with this grip today. And if I turn my palms towards myself, then I can reach 40. As for working out the back muscles, there are better exercises. But more on that later.
There is also an opinion that to train your back muscles using a horizontal bar, you should only do pull-ups with a medium grip. And that they are quite enough for full development. But this point of view is not confirmed by my experience. It is enough to take a closer look at the biomechanics of movements during various types of pull-ups, and it becomes clear that for one person pull-ups with a medium grip are really enough, but for another they are clearly not enough and require additional various exercises. To understand for yourself whether this is true or not, you just have to try it. Most often, the introduction of additional exercises on the horizontal bar allows you to increase your record by several times (at least).

Close grip pull-ups with palms facing you

The grip width is from 0 to 40 cm. Such pull-ups are considered biceps pull-ups. That is, the biceps are more involved in them due to the supination of the palms. But this does not mean that it is easy to pump up your biceps this way. Here everything is a little more complicated. If you have strong lats and chest muscles, then this exercise will not pump up your biceps.

These pull-ups are great for training the latissimus dorsi, trapezius muscles, rear deltoids, forearm muscles and, of course, biceps.

This type of pull-up can be done in different ways. For example, you can try to keep your body vertical throughout the entire approach. Another option is to try to touch the bar with your chest while arching your back. Try both options and feel the difference.

Hanging on one hand

This is a rather difficult static exercise. It perfectly strengthens the latissimus dorsi, biceps and forearms.

To perform this exercise, you should pull yourself up on both arms, turning your palms towards you, and then release one arm (I extend it to the side for balance) and try to hold on to one arm for as long as possible. Then you should rest and do the exercise for the other hand. And so 2-4 approaches.

I do not recommend doing this exercise more than once a week, as it puts extremely strain on the muscles and ligaments of the arms. This means that sufficient time is required for recovery.

This is also a rather difficult exercise. To perform it, you should pull yourself up on the bar with both hands, turning your palms towards you. Then release one hand and, hanging on your hand a little, smoothly lower down, resisting the force of gravity with the muscles of your arm and back.

More precisely, these are not exactly one-arm pull-ups. As you can see in the photo, the second hand is involved here, but it must be used to hold on to the hand holding the bar.

This exercise is quite simple. You need to grab the bar with a medium grip, pull yourself up a little and hold in this position (see photo). After hanging like this for 10 seconds, you can pull yourself up a little higher and again linger in a new, unusual position. Then pause and do 2-3 more approaches.

Quite an unusual exercise. It will require a bend like this in the stadium staircase. Another option is to use a strong towel. It is thrown over the horizontal bar. Grasp the bar with one hand and the towel with the other hand.

You may experience different grip widths. And, naturally, after rest, you should do the exercise, changing the position of your hands to the opposite.

This is a difficult and very effective exercise for increasing endurance and strength in the arms and latissimus dorsi muscles.

To perform this exercise, you should pull yourself up on the bar with a regular overhand grip and a medium grip, and after pulling yourself up, put one hand further away. Then, without going down, make smooth rolls from side to side. It's difficult! Try to do an even number of rolls so that the muscles of both halves of the body receive equal load. For example, I’ll say that I manage to do 28-30 such rolls per approach (14-15 times in each direction).

Exercise "Kolobok"

This is a static exercise. To perform it, you should pull yourself up on both arms with your palms facing you. At the same time, pull your knees towards your chest. Then you need to hang in this position (see photo). The longer the better. You can do several approaches. It trains not only your arms, back and chest muscles, but also your abs.

Angle hanging on the crossbar

To perform this exercise, you should hang on the bar and extend your straight (or bent, if you don’t have enough strength) legs forward. Keep them like this for as long as possible. After a pause, you can repeat this exercise.

Alternatively, you can smoothly describe a small circle with your legs.

By regularly performing this exercise, you will very soon notice the fruits of your efforts. The press will become stronger and more prominent.

Body tosses

This exercise uses a peculiar movement of the legs, which allows you to throw your body up almost effortlessly. While hanging on the bar, take your legs back and then sharply move them forward, while moving your arms as if you were doing a regular pull-up. With the right amount of effort, you will feel as if your body is flying up on its own. Lock the top position (chin above the bar), and then smoothly lower down. Then throw your body up again. And so the required number of times.

The exercise will be useful in two cases.

1. If you still can’t do 5-6 pull-ups. This exercise will help overcome the psychological barrier. After all, having learned to throw your body out, you will be able to lift your body on the horizontal bar one and a half times as many times.

2. If you are trying to increase the number of repetitions, but you no longer have the strength to do clean pull-ups. After doing, say, 15 repetitions, you can add a few more throws like this. This will help to additionally load the muscles, and therefore increase your result in pull-ups in the near future. This is a kind of CHEATING in pull-ups. Cheating is a self-help technique for exercise. Its purpose is not to make the exercise easier, but to help go beyond normal loads.

I wish you success in training on the horizontal bar!

The horizon on the horizontal bar (planche on the horizontal bar) is an incredibly complex static element. There was already an article on our website devoted to a simpler variation of the horizon, namely.

Performing a horizontal bar requires enormous physical strength, a good sense of balance and lack of fear. If you already know how to do a horizontal on the floor, then learning how to do it on a horizontal bar will not be very difficult.

If you want to learn this element from scratch, then our article will help you with this.

How to make a horizon on a horizontal bar

The horizontal or planche on the horizontal bar is a static element during which the athlete holds the body parallel to the ground, leaning on the bar only with his hands. It is performed as follows:

1. Go to the front emphasis on the horizontal bar. This can be done in various ways, choose any one.
2. Grab the bar with your palms facing away from you (grasp). By the way, you could immediately use , then (if you did) you would immediately be in the right position.
3. Push your shoulders forward and lift your body. You need to “lean” forward a little and use your arms to lift yourself to a horizontal position. The hips are in line with the shoulders. The body is completely straight. This position is the horizon. By the way, you can spread your legs, this will make it easier to maintain balance and the load on your arms will be less.
4. Maintain the horizon. You need to stay in this position for as long as possible, and then, having finished impressing those around you with your physical fitness, lie down on the bar with your stomach and jump off the horizontal bar.

In workout there are several similar “balances”: crocodile, horizontal emphasis, front hang.

The crocodile also involves holding the body in a horizontal position, but this element is performed with the elbows resting on the stomach, which reduces the power component of the element to almost zero.

The horizontal emphasis is performed almost like a planche, but with bent arms, which makes performing the element much easier.

Front hang (horizontal front hang) – a mirror image of the horizon on the horizontal bar. Other muscles work here, but purely visually, these two elements are very similar, just one is performed face down (standing), and the other is performed face up (hanging).

Lead-up exercises for planche on the horizontal bar

As mentioned above, good physical preparation is required to perform this element. The following training exercises will help develop the necessary muscle groups and sense of balance:

What muscles are involved?

In order to perform the horizontal (no matter on the floor, parallel bars or horizontal bar), you need to have excellent physical fitness. The element uses almost all the muscles of the body. The main load falls on the following muscle groups:

• anterior bundles of deltoid muscles;
• pectoral muscles;
• triceps muscles of the shoulder;
• spinal extensor muscles;
• abdominal muscles;
• teres major and teres minor muscles of the back;
• core stabilizer muscles.

In addition, the gluteal and thigh muscles are involved in performing the planche. They keep your legs straight.

To perform a planche on the horizontal bar, you also need strong forearms. If in the horizontal position on the floor the hands were mainly required to be flexible, then to perform on the crossbar a good, confident grip is required, since in this case balance will depend on the grip.

And since we’re talking about balance, the tablet also requires a developed vestibular apparatus, which is responsible for balance. It's not a muscle, but it was impossible not to say so.

Horizontal exercises can be performed on the floor, on uneven bars, on the horizontal bar and on rings. We hope our article will help you learn how to make a horizon on a horizontal bar.