Bench Pull-ups
Description
Bench pull-ups place a bench under a pull-up bar and use it to support some of your bodyweight during pull-ups. You grip the bar, place one or both feet on the bench, and pull up with partial leg assistance. It is a simple pull-up regression.
Equipment Required
Bench Pull-ups Instructions
- Place a bench under a pull-up bar.
- Grip the bar. Place one or both feet on the bench.
- Use your legs for partial assistance while pulling up with your back and arms.
- Pull until your chin clears the bar.
- Lower under control.
- Use as little leg assistance as possible — focus on pulling with your back.
- Progress by using less leg drive over time.
- Aim for 8 to 12 reps.
Bench Pull-ups Form & Visual
Bench Pull-ups Benefits
- Simple pull-up regression using a bench
- Adjustable assistance — use less leg drive over time
- Builds pulling strength toward full pull-ups
- Minimal equipment needed
- Natural movement pattern
- Develops pull-up mechanics
Bench Pull-ups Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Trapezius (lower)
- Rhomboids
- Forearms
