Strict Chest-to-Bar Pull-Up

Setup: Hang from a pull-up bar with hands slightly wider than shoulder-width, arms fully extended, shoulders active, core engaged.

Movement: Pull your chest to touch the bar without using a kip, then lower yourself back to full arm extension under control.

Standards:

• Chest touches the bar at top
• Full arm extension at bottom
• Strict, controlled motion with no kip

Focus Points: Engage lats and core, keep torso stable, maintain controlled movement, avoid swinging.