Pull-ups are one of the best exercises for building back and arm strength—but not all pull-up bars are created equal. If you only have access to a straight bar, your grip options are limited, and that can put stress on the wrists and elbows. Enter the Swissies-SP handles—a simple but powerful training tool that instantly…
Chin-ups are one of the most challenging yet rewarding exercises in strength training. Back in 2021, Amanda could only complete 4 chin-ups (read here). With consistent training and a focus on quality, she reached 10 reps in 2022 (read here). Now, she’s hit an impressive milestone: 12 chin-ups! Male or female, this is an exceptional…
Exciting news — I just got my hands on the Swissies45, and they’ve completely upgraded my chin-up game. No more awkwardly draping an EZ-curl bar over the power cage — now it’s all about efficiency and versatility. These handles are a game-changer. They allow for semi-supinated or semi-pronated chin-ups at any grip width you want….
This video demonstrates two variations that target the subscapularis — a key shoulder-stabilizing muscle often overlooked in training: If you’re new to these movements, begin with the pulldown variation using a manageable weight to develop proper control. Once you can perform it smoothly and with good form, progress to the pull-up version. Over time, this…
If you want to build a serious set of abdominals, routinely perform weighted pull-ups and dips. These multi-joint movements demand a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It’s not uncommon to feel abdominal soreness a day or two afterward. Done with a decent weight and strict…
Here’s a great way to emphasize the top range during pull-ups. In the Wide-Grip Side-To-Side Pull-Up, your chin must stay above the bar as you move from one hand to the other. And don’t cheat the bottom—lower all the way down until your elbows are fully extended and your shoulders are elevated. Take a look…
Male or female, beginner or advanced, the Angles90 grips are a fantastic tool to enhance your pull-up game. These innovative handles allow for a more natural hand position, which can reduce joint strain and increase muscle activation—especially in the lats and arms. Whether you’re looking to improve grip strength, protect your shoulders, or simply change…
If you’re going to do pull-ups, do them right! Instead of grinding out 3–4 sets of 10 “ugly” reps, flip the script: do 10 sets of 3–4 quality reps. You’ll get a better training response with far less risk of injury. If you struggle to complete even a few solid reps, focus on the eccentric…
A great exercise to pair with incline or standing presses is the subscapularis pull-up—also known as a lean-away pull-up. To perform it, pull yourself up to the bar, then push your body away from the bar as you lower down. Keep your core braced and control the descent all the way to the bottom. Give…
The Angles90 grips are a great tool to add variety and reduce joint stress during pull-ups. One challenge, however, is that their lower starting position can cause the plates from a chin/dip belt to hit the floor at the bottom of the movement. If that’s the case, switch to a weighted vest like the Xvest…