Pull-ups & Chin-ups

Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.

If you’re a beginner, chances are you can’t do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.


What are Pull-ups & Chin-ups?
Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:

  • Pull-ups. Palms facing away. Less biceps, more back. Harder.
  • Chin-ups. Palms facing you. Work your biceps more. Easier.

Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc.

Benefits of Pull-ups & Chin-ups

  • Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back.
  • Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like Rock Climbing.
  • Carryover. Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press.
  • Shoulder Health. Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances.


What Do You Need for Pull-ups & Chin-ups?
A Power Rack with a Pull-up bar works best. Or a Doorway Pull-up bar. Any surface where you can hang from at arm’s length will do for Pull-ups & Chin-ups.


What if You Can’t Do 1 Pull-up or Chin-up?
Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record.

  • Chin-ups. Chin-ups are easier than Pull-ups. If you can’t do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger.
  • Resistance Band. Attach a resistance Band to your Pull-up bar and loop it around your knee.
  • Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up.
  • Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger.
  • Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned.


I’m too Heavy For Pull-ups & Chin-ups.
Your body-weight is not the problem. Strength is. If you want to get stronger at Pull-ups & Chin-ups, do them more.

 

 

Advertisements

About Krave Fit Magazine

Krave Fit Magazine : The Blog will serve as the online, in your face, health and fitness support/advertisement system for the actual print version of Krave Fit Magazine. This blog will provide behind the scenes photos/videos from our shoots, information on fitness, workouts, weight loss, health, nutrition, muscle building, etc. It will be the quick fix for hard working men and women—the kind of people who take fantastic care of their bodies…while they wait for the next printed edition of Krave Fit Magazine.
This entry was posted in A Better You. Bookmark the permalink.

2 Responses to Pull-ups & Chin-ups

  1. Craig Anthony Thomas says:

    Are there Houston-area public parks where chin-up bars are available?

  2. Rod says:

    Yes, Memorial Park definitely does.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s