The pullup and chinup is one of the best compound lifting exercise for building width and mass for the entire back. You’ll also build big biceps. Imagine being able to chin or pull with 150 lbs strapped to a weight belt for 5 reps or more? Would you have big biceps and a wide back then? A strength foundation is a powerful stimulus for bodybuilding, fat loss, and body re-composition goals. Strength is, after all, the foundation for all qualities of fitness. Pullups and chinups should be a staple of strength training routines.
photo credit: Benimoto
3-step execution of a pullup:
1) Stand underneath the pullup bar. Grasp the bar shoulder-width apart with arms fully extended. Use an overhand (pronated) or underhand (supinated) grip. Flex your knees. Don’t swing and keep a straight body.
2) As you hang from the bar, arch your back, contract your glutes and buttocks. Pull your torso up until your chin clears the bar at least half an inch. This is a full contraction lasting 1-2 seconds. Keep head looking forward while you pull up. Maintain a tight body.
3) Lower torso all the way down until arms are fully extended and locked again. This eccentric phase should be controlled lasting 2-3 seconds. Keep head looking forward throughout this phase and entire movement. This is one rep.
The entire movement should be controlled and smooth in an up and down vertical motion. Avoid excessive swinging or bouncing on the bottom to generate momentum.
Pullups and Chinups have numerous variations:
- weighted chinups and pullups; wear a weight vest or weight belt for extra resistance
- different width grip placement; close grip, ultra wide grip, wide grip, shoulder width grip with supinated and pronated grip
- one arm pullup/chinup
- rope or towel pullup/chinup
- ring pullup; pullups on a set of rings, you may buy a set of high grade gymnastics rings from RingTraining.com
- assisted one arm pullup with towel or rope
- pullups on parallel bar (use doorway bar)
- frenchies; pull to midway, 3/4 way, top position and hang for 5-8 seconds
- side to side pullups
- clapping pullups/chinups; do one rep and let hands loose to clap, land on bar and lower body to complete the rep
Start doing pullups and chinup if you want a well proportioned, strong, and functional back. Pulling strength balances pushing strength gained from pushups, bench press, and shoulder presses. The body works as a unit in multiple planes of motion. Don’t neglect training your back. Train smart and train hard.
For more information on how to incorporate pullups and chinups in a bodyweight routine, check out the full tutorial for bodyweight exercise workouts.
Train hard. Train safely. Train smart.
Related posts:
- How to Build Bigger Back Muscles If you want to build bigger back muscles, then the best number one exercise you can do is the deadlift. Deadlifts rules. The basic deadlift has many variations (one arm, dimel, side to side, trap bar, over/undergrip) to boost your muscle building progress for the entire back. photo credit: Cronfeld Deadlifts should be the focus of your [...]...
- How to Bench Press The bench press is the number one classic powerlift (the other two powerlifts are deadlift and squat) that targets the entire chest, triceps, and shoulders. It is a pushing compound lift that requires a sturdy olympic-grade bench (Refer to “Building a Strength Training Home Gym” article series for more info on olympic benches). The bench press [...]...
- How to Perform Barbell Rows Barbell rows are an effective mass builder for the back, especially for adding thickness and girth. They will also beef up your biceps. If you can row your bodyweight plus 50% of extra poundage, you can bet you’ll have big arms and a strong, thick back. photo credit: Mike_el Madrileño The execution of the barbell row is [...]...
- How to Do a Burpee The burpee is a body weight exercise that works the entire body. It is essentially three combined movements into one fluid exercise that will get your heart pumping and head spinning with enough repetitions. You’re squatting, jumping, and pushing up in a single burpee. You can do a burpee workout anywhere and everywhere. Check out the [...]...
{ 1 trackback }
{ 0 comments… add one now }