Why You STRUGGLE To Get Your Chin OVER The Bar
The struggle is real. You are inches away, you can practically see over the bar… and then everything stalls. Why does the top of the pull‑up feel like hitting a brick wall? Because this is the point where your body faces maximum mechanical disadvantage. Your elbows are flexed, your lats are shortened, your biceps are near peak contraction, and your scapula must stay locked in. It is the perfect storm of tension.
You might think it is a grip issue, but it is not. It is a top‑range strength issue, and Chris’ approach fixes it from the top down: train the hardest part first. He begins breaking down this workout into seven levels, each designed to build:
Top‑range pulling strength
Scapular control
Grip endurance
Stamina under fatigue
Confidence at the sticking point
So, whether you are chasing your first pull‑up or trying to clean up your reps, this progression meets you where you are. You can take your time with rest between sets, use a resistance band, or, if you’re feeling bold, run it as an EMOM challenge (Every Minute On the Minute): which is Chris’ intention. Open the ThenX app, head to the bar, and let’s get to work.
Level 1: Top Hold Pull‑Up Pumps. Build familiarity with the hardest position.
Strengthens: biceps, upper back, scapular stability.
Level 2: Explosive Pull‑Ups (Pendlay Style). Train power so the top range becomes easier. Strengthens: fast‑twitch pulling strength.
Level 3: Top Half Pull‑Ups. You only work the sticking zone.
Strengthens: elbow flexion strength, shortened‑range lat power.
Level 4: Commando Pull‑Ups. A unilateral‑dominant variation that exposes imbalances. Strengthens: grip, obliques, rotational control.
Level 5: Scapula Pulls. The foundation of every strong pull‑up.
Strengthens: lower traps, rhomboids, scapular depression.
Level 6: Chest‑to‑Bar Hold (Row Position). Teaches you to stay tight at the top.
Strengthens: mid‑back, rear delts, isometric endurance.
Level 7: Row Top Half Pull‑Ups. A horizontal‑vertical hybrid that reinforces the finish.
Strengthens: upper back density and pulling consistency.
And there you have it: Seven levels. Top‑down strength. A smarter way to train the hardest part of the pull‑up.
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