Lean Muscle Gains For Your Upper body

Lean Muscle Gains For Your Upper body

Lean Muscle Gains For Your Upper body

For Gaining Lean Muscle An Old SchoolUpper Body Lean Muscle Builder

In the world of bodybuilding and muscle building the bench press is known as the king of upper body exercises. And it's a good one but for lean muscle gains I want to make the case for another upper body muscle builder.

The Pull- Up

Pull-ups are one of the greatest tests of upper-body strength because they require nearly every muscle in the upper body to work in order to do them. And with that much muscle exertion lean muscle gains follow.

Now not to knock the flat barbell bench press (I did it for years). But I don't believe it to be the king of lean muscle gains. Why?

Two Reasons:

1) Form: too often the form used by most really is horrible. And the reason for that is very often my second problem with doing the bench.

2) Ego: All to often the bench press becomes an ego lift. When someone know's that you lift what is a common question you hear?

How Much Can You Bench?

Try doing any lift with to much weight and your form goes south. Now for a young lifter yes I would say learn proper form and use the bench. And what happens when bad form and too much weight is used? Injuries and in the case of the flat bench shoulder problems, which can haunt you for years.

(Later I'll give you some better ideas for adding muscle to your chest)

Now and this is my opinion I am more impressed by someone that can do multiple pull-ups then the amount of weight someone can bounce off their chest.

Master The Pull - Up For Lean Muscle Gains

Now you might be thinking the bench works your chest (along with the triceps and front delts) (and too much lower chest for me) while the pull-up is a back exercise. And your right but lets look at the muscles worked doing pull - ups.

*** Lats

*** Traps

*** Rhomboids

*** Chest

*** Triceps

*** Biceps

*** Grip and Forearms

Now of course the major muscles used are the lats with the others secondary movers.

How Pull-Ups Help You Gain Lean Muscle

The pull up builds grip strength in its entirety because the fingers, hands and forearms are all used. Pullups also develop the biceps, triceps and shoulders, giving you powerful strength, while helping you gain lean muscle. Muscles throughout the entire back are bombarded with enough stress to make them grow stronger, especially the latissimus dorsi and traps. Additionally, your abs get a workout because they act as stabilizers for the core.

So as I say any exercises that involves that many muscle (regardless of the degree of activation is a major player in adding lean muscle.

Many years ago pull-ups were a cornerstone exercise. Over the years we got away from doing it.

Why?

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