Chicken Wings on Bar

Description:

Chicken Wings on Bar is an exercise that requires solid upper body strength and control.  This exercise focuses on building strength in the upper extremity, particularly the lats, triceps, and biceps.  For best results, ensure that you can hold yourself on the bars for an extended period of time with elbows bent at 90 degrees.  Scale by performing pull up holds.

Process:

• begin in a hang on a bar
• engage core and bend elbows to lift body up until head is barely beneath the bar
• while maintaining the bent elbow position, open chest up and simultaneously drive elbow back, allowing your body to propel forward
• at the forward most point, hollow chest and simultaneously drive elbows forward, allowing your body to propel backwards