Learn How To Correctly Perform Pull-ups and Chin-ups for Maximum Gain
Pull-ups and chin-ups are one of the staple bodyweight exercises
. They are quite possibly the best strength training exercises you can do for upper body strength and for gaining extra muscle mass. The downside as with everything this good is that they are very hard to do.
If you are a beginner then likelihood is that you will not be able to perform even 1 pullup or chin up. This is where this article aims to come in. Not only am I going to teach you how to correctly do pull-ups and chin-ups but I am also going to teach you how to get stronger at them so you can perform weighted versions as well.
So What Are Pull-ups and Chin-ups?
When hanging straight down on a bar you pull yourself up until your chin surpasses the height of the bar. The difference between the two lies in the grip; a chin up has your palms facing you this works the biceps a lot more and is generally a lot easier. Pullups on the other hand have the palms facing away from you working the biceps less but the back a lot more and is generally much harder.
There a quite the number of variations on this basic movement but for now we will go through how to correctly perform the basic movement and then worry about getting more complex.
But I'm too heavy for pullups and chinups!
Not true, weight is not the problem here, strength is. If you do not have the strength to perform even one pull up or chinup then you should first start working out the muscle groups that you will rely on to perform these exercises, namely the back, shoulders and biceps. The stronger these become the easier you will find pullups and chinups become.
Pull-up and Chin-up technique
Start from a dead hang with your arms straight
Squeeze the bar close to your fingers not in the palm of your hand.
Breathe out on the way down and in on the way up
Push your chest up; do not lead with your shoulders.
Keep looking at the bar; your neck will thank you for it.
Bend your legs.
Some common errors
Not straightening the arms; no partial pullups/chinups
Shoulders going up. This is bad posture and you could end up hurting yourself this way.
Go all the way; chin goes up and over the bar, anything else is just a partial rep.
Learn How To Correctly Perform Pull-ups and Chin-ups for Maximum Gain