Wednesday, April 18, 2012

Pull Ups / Chin Ups

Even the strongest and most fit lifters can barely squeeze out more than a couple full pull-ups.  It is one of the simplest to execute, yet most physically challenging moves.

A pull-up is a compound, pull-type exercise that works a large number of muscles in your back, shoulders and arms at the same time.

Grasp a bar with either a wide overhand grip or a narrow underhand grip (some gyms have bars with numerous grip variations).  With your arms straightened, allow your body to hang from the bar.   Then pull yourself upward to where your chest nearly touches the bar and your chin is over the bar.  While you are pulling, focus on keeping your body straight.  Once your chin is over the bar, you can lower yourself to the initial position.  You have just completed one rep.   While you perform the pull-ups, you can either bend your knees and cross your feet or keep your legs straightened.  Just do not let your feet do not touch the floor and do not arch or swing.   As you advance, add weight by placing a dumbbell between your legs.

Until you advance, you may need to start with the lat pull down (instead of a pull-up) to emulate the movement.   However, as you progress and whenever possible you should use pull-ups / chin ups as it is superior over the lat pull down in total development and muscle recruitment. 

Stay tuned………

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