This post was last updated on March 28th, 2017 at 12:22 am
The Benefits Of Pull Ups
Chin up vs Pull up
Chin ups and pull ups are both generally meant to work and target the overall upper body. However, they target the muscles differently due to a couple of differences;
Grip: Chin ups require an overhand grip where your palms point outwards facing away from you while a pull up requires an underhand grip where your palms face point inwards, facing away from you.
Differences in strength: Chin ups put the biceps in a stronger line of pull while pull ups may require one to exert more strength to their biceps. It is therefore easier to do chin-ups than pull ups for most people and is recommended for beginners.
What muscles get trained: Chin ups are perfect when targeting your biceps since they are in a stronger line of pull. Pull ups on the other hand hit your lats a bit harder since your biceps are in a weaker position.
Safety and comfort: Chin ups stress your wrists and forearms and thus some people may feel comfortable doing pull ups. On the other hand, pull ups tend to be more stressing on the shoulders hence chin ups are recommended for people who experience shoulder problems.
Best pull up bar
There are numerous pull up bars on sale in the market. One should purchase a pull up bar that bests suits them. However the best pull up bar in my opinion is the Iron Gym Total Body Workout Bar. So what makes this the best pull up bar? With a 4.2 star rating on Amazon, it has a great deal of advantages:
· It uses leverage to hold against the doorway so there are no screws and no damage to door.
· It’s very easy to install since it takes seconds to complete installation.
· It’s also ideal for chin ups, crunches and more hence one does not have to get separate products for them.
· It’s affordable compared to other pull up bars
Best pull up workout
To better your workout results and get the perfect pull up workout, one is advised to do a few different sets of pull up variations. Some may include;
1. Standing row
This is recommended at the beginning of your workout so you can be able to stretch out your muscles. One is required to bring the pull up bar halfway down, extend your arms to the fullest and pull yourself inward. Inhale as you do your reps.
2. Australian pull up
After your muscles are well stretched out, bring down the j-hook of the bars hallway down so that it’s hanging on the door way. Swing with it, with your arms extended and pull yourself upward. Do a couple of reps as you inhale as you lower yourself down.
3. Regular pull up
Grab the j-hook at its regular position, extend your arms, exhale and pull up your body. Hold yourself there for a while then exhale and bring yourself down.
Can you do pull ups every day?
Though there is no safety risk of doing pull ups every day, it is recommended that you give your muscles a 48 hour rest period in between pull up workouts. This gives your satellite tissues adequate time to rebuild your muscles since biologically this is the process that strengthens your muscles, not the pushups.