A pull-up regression performed with the feet resting on a bench, reducing bodyweight load so you can train full-range vertical pulling with strict form.
등맨몸Vertical pull
시작
끝
주동근
광배근
협응근
이두능형근중부 승모근코어
장비
맨몸
패턴
Vertical pull
준비 자세
01Place a bench under or slightly behind the pull-up bar.
02Grip the bar overhand slightly wider than shoulder width.
03Rest your feet or toes on the bench with the body in a slight diagonal.
04Hang with arms extended and shoulder blades set down.
수행
01Pull the chin over the bar by driving the elbows down and back.
02Use only as much leg assistance from the bench as needed to keep moving.
03Lower under control to a full dead hang with arms straight.
04Keep the body line rigid rather than sagging at the hips.
체크포인트
-The legs assist; they do not jump the movement started.
-Arms reach full extension at the bottom of every rep.
-The chest leads toward the bar, shoulders away from the ears.
-Assistance stays consistent within a set so reps are honest.
흔한 실수
-Pushing hard off the bench and turning reps into leg presses.
-Cutting the bottom range to avoid the hardest position.
-Letting the hips pike or sag instead of holding a straight line.
-Never progressing to less foot pressure over time.
프로그래밍 노트
-Use 3 to 5 sets of 5 to 10 reps, reducing leg assistance as strength improves.
-Progress by extending the legs further or moving to band-assisted and full pull-ups.
-Finish sets 1 to 2 reps shy of failure to keep the assistance honest.
