Pull Ups ~ One of The Best Upper Body Exercises

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

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 & back
Grappling 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 people

Do 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 exercise

Not 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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