Using a pullup bar may be hard, but it can have tremendous results.
A toned and strong chest is key for a balanced upper body. Your chest muscles are the major ones responsible for "pushing" movements, and they also play a role in proper posture. Pull ups work several muscles in your upper body, including ones in your chest, arms and back, and there are a few exercises you can do to get the pecs you want.
Practice Traditional Pullups
One of the simplest and most effective workouts with a pullup bar is the traditional pullup. It requires little skill or experience in bodybuilding but yields great results for the entire upper body. Traditional pullups have very few steps - and those are easy to follow. To begin, grasp the pullup bar with your palms facing away from you and shoulder-width apart. Grab tightly, and while breathing out, bring your elbows to your chest to lift your entire body off the ground and your head above the bar. Hold for about three seconds and lower yourself. This exercise works the biceps and shoulders, as well as the middle chest area.
Try Wide-Arm Pullups
If you have been bodybuilding or exercising for a considerable amount of time, perform wide-arm pullups. Start by holding onto the bar with your palms facing away from you with your hands about a yard apart. Grip the bar tightly and pull up while breathing out. Hold the position for three seconds then slowly let yourself down. You should feel your abs and back getting a good workout while doing this exercise. Keep your body straight. The wider grip on the bar will work your entire upper chest while strengthening and toning your abs. Practice traditional pullups before moving on to this exercise.
Progress to One-Handed Pullups
If you have mastered the two previously mentioned exercises, challenge yourself with the one-handed pullup, which will focus almost entirely on one side of your upper body. The unstable position will require you to have a core that is strong enough to balance your body. Place one hand onto the bar with your palm facing you. Adjust your hand so that it is right above the center of your body. Use the other hand to hold onto your wrist, since the joints are not strong enough to perform the move on their own. Pull up while breathing out and slowly let yourself down. Do not rush, and breathe between pullups. Practice frequently to develop the sides of your chest.
Prevent Injuries Through Planning
Start slowly. Putting too much strain on your muscles will cause them to tear beyond repair, resulting in permanent injuries. While exercising, maintain a regular breathing rate to keep a stable pace of energy production, and drink plenty of water to maximize fat burn. Practice all three exercises to develop your entire chest, or choose a specific one and target a particular area. Exercise regularly by taking 15 minutes out of each day to devote to the pullup bar. Take a break and rest on the weekends to give your body time to repair and regenerate muscles. Stick to a healthy and balanced diet of protein and vegetables to provide the nutrients your body will need.