- What's up guys?
It's Chris Heria.
We're downstairs from my house right now.
I'm about to get my work out in for today.
And today, I'm gonna be working out at the pull up bar.
Now in most cases a pull up bar
is all people have to train with,
and usually when we're traveling,
a pull up bar is all we can find as well.
But you can still get a great work out in
and build solid muscle with just a pull up bar.
And I'm gonna be showing you guys
with today's work out routine my top five best exercises
for the pull up bar.
Now the exercises in this workout routine
I'm about to show you are all gonna be scalable
from advanced, intermediate to beginner,
so follow along with this routine.
Get yourself to a pull up bar, and we're ready to go.
The first exercise is gonna be one arm pull ups.
So first, let's bang some out.
(dramatic music)
- [Woman] Heria Music.
(dramatic music)
- All right, so one arm pull ups right there.
This is a great move for isolating your arms
and maximizing your pulling strength.
Of course when you've mastered pull ups,
it's time to take it to the next level
and eliminate one arm.
Doing this, you're now pulling your entire body weight
versus half the amount by doing it with two arms.
The amount of control, strength, and power that you gain
from this exercise, you really can't gain from any other.
And when it comes to calisthenics training,
when you're using no other equipment but the pull up bar,
in most cases, the way to apply more weight
is by eliminating as much assistance as possible
whether it be momentum or whether it be
the assistance of another arm.
And specifically for this exercise, you're gonna gain
massive rear delt strength and bicep strength
as well as oblique core and total body engagement.
To maintain your body in that tight lock position
while pulling your body up with one arm.
Imagine how hard it is already to stabilize your body
with two arms staying as tight and as straight as possible.
When you take away that other arm, all of that balance,
strength and power is concentrated onto one arm,
so definitely train both sides,
and if you guys are still trying to achieve this move,
an intermediate progression or a variation of this exercise
would be pull up and then one arm negative.
Let me show you guys really quick what that looks like.
(dramatic music)
- [Woman] Heria music
(dramatic music)
- So of course like I say in a lot of videos,
the negative of a movement
is gonna get you eventually the concentric.
In fact, even if you can do the concentric,
the actual movement, working the negative
in most cases will get you way stronger,
mainly because there's way more time under tension
when you're doing it negative, and one of the best parts
about doing an exercise negative
is that if you can't yet do it all the way to the top,
you can still train and feel what it feels like
to be in every single range of motion
by doing the negative of that exercise.
And by doing so, you're gonna get your body and muscles
more comfortable being in that position.
They're gonna get more familiar with that position.
You're gonna get to your goal which is actually doing it
a whole lot faster, and if doing pull up one arm negatives
is still a little too tough,
then try doing the same exact exercise
without actually letting go, but rather reducing
the pressure on one side and trying to apply
all your weight to the side that you descend on.
Let me show you really quick what that looks like.
We're gonna pull up, come to one side,
release some pressure, if you can release some fingertips,
come down with all the weight resting on this side.
All right.
(dramatic music)
- [Woman] Heria music.
(dramatic music)
- All right so the second exercise I have for you guys
it's gonna be muscle ups.
Now first, let me show you what that looks like.
(upbeat music)
- [Woman] Heria music.
(upbeat music)
- All right, muscle ups.
One of my favorite exercises right there.
This exercise is a calisthenics fundamental,
and you need to unlock this movement if you're really trying
to progress in calisthenics and take your body, skills,
and strength to the next level.
This is a total upper body exercise
that engages your traps, shoulders, chest, core, back,
biceps, and lats to complete this exercise.
Now to break down this whole entire exercise
would take a whole video within itself,
so if you guys want to check it out,
I've already made a few of 'em, you can go ahead,
check 'em out in the card that just popped up.
You can also get the full step by step technique guide
on how to actually do it step by step at thenx.com
and becoming a member you also get
full access to all our workout programs,
technique guides and daily workouts.
And not only does this exercise open the doors to many more
advanced skills and is a compound movement
that simultaneously engages and builds your whole upper body
but also the strength and skills that you learn
from this exercise are gonna be easily applied
into other exercises that you're gonna learn along the way,
and you're gonna find that body weight movements
in general are gonna get a whole lot easier
after mastering this exercise,
and that's why it's a fundamental.
And for the intermediate version of this,
I would highly suggest like I suggested before
doing the negatives of this exercise.
Even if you can already muscle up,
doing the negative of any exercise is gonna improve
the concentric of that motion.
So this one is actually a two-for.
Just as important as the muscle up,
the negative is just as important,
and if you're intermediate, this is one that you can
really start focusing on,
and it'll have you achieve the muscle up a whole lot faster.
So let me show you really quick how to emphasize on that.
You can go up straight from a muscle up,
and just try to come down slow as you can,
or you can go off from a pullover.
From this position try to come down,
slow and controlled as you can.
One more time.
(upbeat music)
- [Woman] Heria music.
(upbeat music)
- Now it's really important to have a good grip on the bar
when trying this exercise.
In fact if you can have a false grip or an over grip,
the more over of the grip and tighter your grip is gonna be,
the lot more control and easier it's gonna be
to execute this exercise.
And if you're trying to learn how to pullover,
we made the video on how to do that.
You can check it out on the Thenx channel
or as I said before, download the Thenx App,
become a member, and get full access
to all our technique guides.
They're gonna teach you how to do all these moves
step by step.
And lastly, if you're a beginner,
you can still do the negative muscle ups,
just find a bar that's lower and more accessible,
usually that's gonna be the side of a dip bar.
You can get to the top of a muscle up position on that bar
and come down as negative and controlled into an L-sit
until your arms are fully extended.
So now moving on, number three of the best exercises
for the pull up bar, it's gonna be high L-sit pull ups.
Let me show you guys what that looks like.
(dramatic music)
- [Woman] Heria music
(dramatic music)
- All right, so there you have it,
the high L-sit pull up.
This is a great movement.
It really emphasizes on keeping control in your core
and in your whole entire body when doing pull ups
as well as having as much dead weight as possible
so when you're pulling, you're really feeling
the dead weight of every single rep.
When your legs are up in an L-sit,
that angle increases the resistance and force on your back
and your shoulders while really challenging your core
at the same time as well as your hip flexors and your quads
to keep your legs as straight as possible.
Again in my opinion, this move is a game changer.
It's really a fundamental, and it was personally an exercise
that I used a lot when I was just getting started
to increase my strength and power in my pull ups.
When you're in that angle and you feel that dead weight
being applied to your body, and you get used to
and comfortable to pulling in that position,
you're gonna get a lot more powerful, higher pull ups.
And by having your legs up in this position,
it's really gonna apply the strict form
in your pull ups as well by decreasing the amount
of momentum that you're gonna have.
Now for the intermediate version, I would suggest trying
just normal L-sit pull ups.
Let me show you guys real quick.
(dramatic music)
- [Woman] Heria music
(dramatic music)
- And for more beginners, I would suggest
trying to do that exercise with your legs tucked.
(dramatic music)
All right, so moving on.
We're at number four of my five best exercises
for the pull up bar.
Number four is gonna be one arm chin up hold,
switching arms.
Let's bang some of those out real quick.
(dramatic music)
- [Woman] Heria music.
(dramatic music)
- [Woman] Heria music.
- All right, the one arm chin up hold, switching arms.
One of my personal favorites for bicep overload,
getting my body used to holding my entire body weight
with one arm, and this isometric exercise really goes in
to those deep muscle fibers.
If you want to feel really comfortable and light on the bar,
then this is definitely the exercise for you.
Not only are you developing the strength to move your body
effortlessly on the bar, but it's a sick exercise
for your bicep, your back, shoulders,
as well as your core engagement and building the chain
that engages all of them to work together.
Now for the intermediate version of this exercise,
try going into that one arm chin up hold,
but instead of letting go with one arm,
you're gonna emphasize onto one side, and just let go
with a couple of fingers on the other side, and switch off.
Let me show you guys really quick what that looks like.
We're gonna emphasize on one side.
All the weight is over here.
Let go with a couple fingers.
Come to the other side.
Let go with a couple fingers.
Eventually you'll be able to let go
with the whole entire hand, even if it's for a second,
and then you'll get a lot more comfortable with it.
All right now for beginners,
just focus on going to one side and the other side.
Emphasizing all your body weight onto one arm
every time you move side to side.
So now we are at the last exercise.
That's gonna be toes to bar.
Another fundamental calisthenics exercise,
and one of the best ones for core in my opinion.
You guys have seen me do this a million times.
Let me show you really quick how to do this move.
(dramatic music)
- [Woman] Heria music.
(dramatic music)
- For intermediate, go straight into an L-sit, 90 degrees.
Try to control this motion.
And for beginners, work on those knee raises.
Most important thing, squeeze hard in your hands,
and do not swing.
Control your movements.
And there you have it.
The core is really the most important muscle
when you're trying to get super human strength
and build a solid foundation.
In fact, I have a whole video
just on core that I'm gonna have coming for you guys
really soon, but thank you guys so much for watching.
Thanks for sticking around for round one
of my five best exercises for the pull up bar.
And we have three more rounds to go
to complete this workout routine,
but if you enjoyed the work out,
definitely smash that like button.
Share this video with a friend that's trying to make
some serious gains with the pull up bar,
and comment down below to let me know
what you want the next video to be about.
I post every single Thursday, two p.m., U.S.A. eastern time,
and if you comment within the first 30 minutes,
you always get a chance to win some Heria apparel.
And for access to my personal workout routines,
my workout programs, go onto heriapro.com
and become a member.
Download my app on the app store, Heria Pro,
and that's my personal app that I post my personal workouts
workout programs on, and I also have a workout generator
on the app that you can use to create your own work outs
and workout programs catered to your fitness levels
and your fitness goals, what you're trying to work out,
Chris Heria style, and start getting in the best shape
of your life today by following my personal routines.
Now that's like having me as a personal trainer
in your pocket.
And a quick reminder before I go, next month, April,
we're gonna start going on tour.
We're gonna be in Canada and Europe, such as Spain,
Germany, U.K. and a whole lot more.
Go to Thenx.com/blog/events to find out where and when
we're gonna be visiting your country and how you can attend.
But sign up right now 'cause space is extremely limited,
and I can't wait to see you there.
Lastly get ready for the brand new Chris Heria apparel drop
on chrisheria.com coming in April.
We have brand new joggers, chino pants, hoodies and shirts,
a brand new collection coming to the store,
and I will see you guys next Thursday.
Mad love, peace out.
♪ I'm gonna make this time go Rolex. ♪
♪ Listen right here little mommy bad, ♪
♪ The way I make it feel like you just got the bag. ♪
♪ The Benny in like who do you know ♪
♪ Why you trying to brag? ♪
- Smash that like button guys.
(machine gun firing)