Best Beginner Chest And Back Workouts With Pull Up Bar

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About

This workout focuses on engaging the chest and back muscles using accessible exercises ideal for those with less than a year of fitness experience.

By utilizing a pull-up bar, you can perform compound movements such as Pull Ups and Elevated Leg Raises to target the back muscles effectively.

For chest development, the regimen includes exercises that involve horizontal pressing and shoulder adduction.

The combination of chest and back targeting promotes balanced muscle development across the torso.

The inclusion of a pull-up bar ensures that these exercises are rooted in functional bodyweight movements, enhancing coordination and strength.

Whether you're focusing on improving your pectoral muscles or attaining overall upper body strength, this training plan serves as a foundational entry into fitness.

Workout 1

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The 4 Best Beginner Chest and Back Exercises with Pull Up Bar

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Loop Band Pull Up
Loop Band Pull Up demonstration video — proper form for this exercise.
SETS LOGGED
100,969
Back Strength
50 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Pull Up is a great exercise that strengthens your back and helps you work towards doing full Pull Ups. Using a loop band gives support, making it easier as you approach the bar while building strength.
How to do it
1. Attach the loop band to the pull-up bar to create a foot stirrup.
2. Put one foot in the band and grip the bar with your hands overhand.
3. Hang with arms straight and body in a line.
4. Engage your core and pull your chest to the bar by bending your elbows.
5. Lower yourself back down slowly and repeat the movement.
Sets, Reps, Weight
1
4reps
2
4reps
3
4reps
Full Video & Instructions
2. Loop Band Chin Up
Loop Band Chin Up demonstration video — proper form for this exercise.
SETS LOGGED
50,902
Back Strength
84 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Chin Up is a beginner-friendly exercise that uses a resistance band on a pull-up bar to help you with chin-ups. It assists in lifting some of your body weight, making it easier to build upper body strength.
How to do it
1. Attach the band to the center of the pull-up bar to create a foot stirrup.
2. Step into the stirrup with one foot and grip the pull-up bar underhand.
3. Hang with your arms straight and body straight.
4. Engage your core and pull your chest up towards the bar by bending your elbows.
5. Lower yourself back down slowly and repeat.
Sets, Reps, Weight
1
4reps
2
4reps
3
4reps
Full Video & Instructions
3. Loop Band Negative Pull Up
Loop Band Negative Pull Up demonstration video — proper form for this exercise.
SETS LOGGED
33,285
Back Strength
57 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Negative Pull Up is a modified version of the Negative Chin Up, using a wider grip to help strengthen your lats, biceps, and shoulders. The loop band offers support, letting you lower yourself slowly to improve muscle endurance and strength.
How to do it
1. Anchor the band at the center of the pull-up bar to create a foot stirrup.
2. Step one foot into the stirrup and grab the pull-up bar with an overhand grip.
3. Start with your chest close to the bar and your chin above it.
4. Engage your core and slowly lower yourself down into a dead hang position.
5. Push back up to the starting position and repeat.
Full Video & Instructions
4. Loop Band Negative Chin Up
Loop Band Negative Chin Up demonstration video — proper form for this exercise.
SETS LOGGED
22,114
Back Strength
60 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Negative Chin Up is an exercise that helps you strengthen your upper body by focusing on the lowering part of a chin-up. Using a resistance band, you can practice controlled descents, which build muscle in your arms and back, making it easier to do chin-ups without assistance.
How to do it
1. Anchor the band to the pull-up bar to create a foot stirrup.
2. Place one foot in the stirrup and grip the bar with your palms facing you.
3. Start with your chin above the bar.
4. Engage your core and slowly lower yourself until your arms are straight.
5. Return to the starting position and repeat.
Full Video & Instructions