Pull ups & Chin Ups
Pull-ups chin-ups are one of the best exercises to increase upper body strength. They force you to lift your own body-weight without the use of heavy machine equipment. Unfournately they are also one of the most challenging exercises.
What are Pull-ups & Chin-ups?
The grip is the major difference between Pull-ups & Chin-ups
Pull-ups: Palms facing away. Less biceps, more back. Harder.
Chin-ups: Palms facing you. More biceps, less back. Easier
Chin-ups: Palms facing you. More biceps, less back. Easier
Pull-ups (left) & Chin-Ups (right)
Pull-ups & Chin-ups Benefits
Build Muscle Mass: Pullups & Chinups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & backGrappling Strength: Pullups & Chinups help any sport which involves gripping, grappling & pulling
Decrease Shoulder Injury: Pull-ups prevents muscle imbalances
Baby Monkey Steps ...
Take a look at monkeys and apes in the wild. They're in far better shape than human beings. They have greater endurance and flexibility, and they possess far superior strength. The exercises that resemble what these primates do most are pull-ups and chin-ups. New StickyNote
Monkeys and apes that climb trees for a living work with their own bodyweight. They don't lift weights or use machines. And so, is it any wonder that a 60 pound chimpanzee has 3x the strength of an athletic male - While a gorilla has the strength of 10 Olympic weight lifters?
Pull-up & Chin-up Technique
If you have poor weight lifting technique you will have poor muscle gain results. Pull-ups & Chin-ups are no different.
- Proper Breathing: Never hold your breath. Improper oxygen consumption will thus ultimately lead to fatigue and incrase anxiety states
- Chest Up: Don't let your shoulders go forward, it's unhealthy for your shoulders:
- Basic Pull-up: Hang from a bar with your hands about shoulder width apart
- Wide Arm Pull-up: Hang with your arms wide in an over-grip. Pull up so that either your chest touches the bar or the back of your neck touches the bar.
- Muscle Control: Go down in a controlled way, don't forget to raise your chest!
Can't Do A Single Pull-up or Chin-up?
Some people can't do any at all, and some people can do some, but not nearly enough to make a real workout out of. Don't feel bad if you are one of these peopleDo Chin-ups: They are easier than pull-ups
Do Push-ups: Increase strength to do Pull-ups or Chin-ups
Ask For Help: Ask someone to grab your side with his hands
When Bodyweight Is Not Enough
Once you can do 10 or more Pull-ups or Chin-up, adding weight would the best choice to increase the intensity of the workout.Rucksack: Wear a rucksack & put plates in it
Belt & Chain: Wear a belt. Suspend plates from a chain, attach the chain to your belt
Common Errors ...
No Warm-up This is vital to prevent shoulder injury, but also to raise the body temperature; increase metabolic activity; quicken the heartbeat and breathing rate; and prepare the muscles and nervous system for exerciseNot Straightening the Arms: Always start from a dead hang with straight arms
Half Rep: Chin not over the bar is a big mistake since you're muscles do not work as hard as they should.Make sure you pull yourself up as if your elbows were doing the work. This helps you to isolate your lats.
Using Body Momentum: kicking with your legs or basically using any means possible to get your chin over the bar
~How Strong Are You??~
Bodyweight Pullups...
15 = Decent
25 = Good
35 = Very Good
45+ = Physical Badass!!
One Arm Pullups...
1 = Good
5 = Very Good
10 = Physical Badass!!
"Pull-ups is the best thing you could do for your whole back, lats, traps, biceps, and true power"
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- TexasAppraiser TexasAppraiser Nov 28, 2009 @ 9:11 pm
- You should always check your heart rate as well! http://www.womensheartratemonitors.com
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- MindGuru MindGuru Dec 15, 2008 @ 10:36 am
- Thanks, it was interesting and useful to know what I'm doing wrong. Getting better all the time...
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- RobbiePringle RobbiePringle Nov 2, 2008 @ 7:45 am
- Great lens, a friend of mine recommended pull ups/chin ups, in combination with dips, for a total upper body workout and great results. One thing I would add is, a strong core is essential to progress; for a while my progress plateaued, my weak lower back was nagging me and so I was introduced to pilates, this really helped as you need to stabilize your lower body to do it right,
agree with the comment, " a healthy body is an investment"; would say the same also of the mind,
cheers
Robbie
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- Dr_Joe Dr_Joe Jul 31, 2008 @ 7:45 pm
- Very informative.
Great lens. Rated it 5 stars.
Feel free to visit Weight Loss Diet Advice | Diet Plans | Diet Pills
because a healthy body is an investment.
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- shortnblonde shortnblonde Jul 21, 2008 @ 4:59 pm
- nice lens:)
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