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What's the difference between Butterfly Pull-ups (chin over bar) and Butterfly Chest to Bars? Honestly, not a lot! The movement is pretty much the same, but there are a few things you'll have to work on if you want to get that chest to touch the bar.
Remember, butterfly pull-ups are an advanced movement and personally I'd only recommend using them if you are a competitor and need to be able to get through your pull-ups as fast as possible!
In this video I'll give you a slow motion breakdown of both movements, highlight key differences and give you my best tips and cues to nail this tricky pull-up variation...
00:00 Intro
00:29 When to use butterfly pull-ups
01:30 Where/how to grip the bar
03:30 How to initiate the butterfly
04:07 “Scoop to hollow”
05:12 How to incorporate the hip pop for momentum
05:35 Where the chin passes the plane of the bar (or chest)
07:40 How to move into the next rep
09:00 Side by side comparison (pull-up and chest to bar)
10:30 What next? (Free training for you!)
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