🔥BACK WORKOUT & PULL-UPS💪
🔥 How to do pull-ups on a bar
- Grasp the bar with an overhand grip and begin from a dead hang (arms fully extended, about shoulder width apart).
- Pull up toward the bar by bending at the arms and clear it with your chin.
- Pause at the top of the exercise and then lower back down under control.
- Return to the starting position and repeat.
✳️ Pull-up Tips and Notes:
- Keep the movement slow and controlled at all times.
- Ensure the body is tight throughout the exercise and keep the torso straight.
- Minimise ‘kipping’, rocking or swaying movements for strict pull-ups.
- Pull-ups can be performed on a static bar or gymnastic rings. Using gymnastics rings for pull-ups allows the joints to track naturally due to the free rotation of the rings. Many people find rings a more preferable platform for pull-up exercises. See ring pull-up exercise for further details.
- One effective mental tip to help with pull-ups that many people find helpful is to envisage yourself pulling the bar down to your chest, as opposed to hoisting your body to the bar.
- Don’t start your next rep until you’ve fully extended your arms. Anything else and you’re just cheating yourself for rep numbers. Full range of motion is harder but builds incredible strength.
🔥 PULL-UPS & CHIN-UPS
🔥 Differences In Grip
The first and most obvious difference between a pull up and a chin up is the type of grip being used.
- Pull Ups = A pronated (overhand) grip where your palms point outwards so that they are facing away from you. The most common grip width is just slightly wider than shoulder width.
- Chin Ups = A supinated (underhand) grip where your palms point inwards so that they are facing you. The most common grip width is shoulder width.
There are a few other less common variations of these exercises that involve other types of grips, but I think the only other one truly worth mentioning now is the neutral grip.
- Neutral Grip = A “semi-supinated” grip where your palms are facing each other.
🔥 Which Do I Use And Recommend? Which Is Best For You?
I honestly like and use both exercises, but if you put a gun to my head (and why would you ever do such a thing?), I’d say that I personally like pull ups done with a slightly wider than shoulder width grip more than any other type of chin up or lat pull-down variation.
My current personal record with this grip is my body weight plus an additional 65lbs for a solid 6-8 reps (UPDATE: currently at 80lbs for 6-8 reps). It’s one of my all time favorite (and strongest) exercises.
However, this is nothing more than a personal preference. I don’t think this grip will work any better or faster than anything else… I just personally feel strongest and most comfortable with it. Will you? I have no idea.
So then, which will work better and faster for you? Which would I most often recommend?
Well, putting the true best answer of “do what’s best for you” to the side for a second, I’ve found that the best (and safest) results come from using a mix of different grips.