Pull-ups are, without a doubt, the most excruciating exercise. Pull-ups tend to take every single drop of strength that you have to reach above the pull-up bar once. This is especially true if you are a beginner at this pull-up exercise. Truth be told, if you have just started, the journey to your first perfect pull-up will be a long one. But the sense of accomplishment you will feel will be insane, and therefore, all this hassle is worth it.
If you are starting or you have tried your first pull-up, but in vain, you have stumbled upon the right site. In this article, we will break up the whole exercise into chunks and provide you with a detailed manner in which to strive forward towards your goal of achieving the perfect pull-up. We will also be discussing the benefits of pull-ups. Moreover, we are going to tell you different exercises that may help you perfect your pull-ups. Now let us dive deep into the world of pull-ups and first understand how to do a pull-up.
What is a pull-up?
Pull-ups are an upper body exercise that works your deltoids, biceps, forearms, triceps, trapezius, latissimus dorsi, and core. It also tends to strengthen your back muscles. Moreover, since it works out your upper body, it also strengthens and builds your upper body.
Mostly, people confuse pull-ups with chin-ups. However, they both are different from each other. And if you want to know how to do a pull-up, you must first understand the basic difference between a pull-up and a chin-up. The significant difference between the two is that a pull-up uses an overhand grip while a chin-up uses an underhand grip.
For more information on the difference between pull-ups and chin-ups, refer to Pull Up Vs Chin Up
Benefits of pull-ups:
There are innumerable benefits of doing pull-ups. A few of them are accounted for below:
● Builds upper body strength:
As mentioned above, pull-ups use the upper body muscle and are an upper-body exercise. Therefore, it strengthens a person’s upper body. Moreover, this exercise is also beneficial for building arm strength.
● Tones your upper body:
This exercise also tones the upper body and hence, is quite popular among men. This exercise builds and allows the muscles to bulge out and show.
● Low impact exercise:
This exercise is considered to be of low impact. Herefore, this exercise can be performed by people who have sore joints as pull-ups don’t strain the joints further. However, one thing to remember is that pull-ups tend to use the arm’s strength, and therefore, the joint in the shoulders and the arm should have the strength to carry a person’s body weight.
● Improves a person’s overall physical health:
Since this exercise requires immeasurable strength, the pull-ups tend to increase the body’s strength over time. This also impacts the person’s physical health for the better.
How to do a pull-up?
One major problem with people conducting the pull-ups is that they don’t pay much-needed attention to their posture. The below provided step-by-step procedure of doing a pull-up can help you with correcting the posture:
● Start by standing right below the bar.
● Try to catch the bar using your hands with an overhand grip (your palm facing away from you). If you cannot catch it, try standing on a box or a bench and then catching the bar.
● Clutch the bar tighter and let your feet raise from the ground or box or bench. Use your hands’ strength to tighten your grip on the bar and let your body hang.
● Also, if the bar is placed at a low height or you have a big height, and even after letting go of the ground, you’re still touching the ground, then bend your knees and cross the legs so that now you have a safe distance from the ground.
● Slowly, start pushing your whole body up using all of your strength. Remember to keep your shoulders back and core engaged throughout. Move up till your chin is above the bar (do as much as you can until you reach this stage, it is important for you not to strain your muscles very much).
● Try staying there for 5 seconds and then begin your journey downward.
● I mean that start releasing your tense muscles and let your arms, legs and whole body extend downwards.
● Do this 2-3 times initially.
● Gradually, continue enhancing your skill and increasing the reps.
Exercises to gain strength and train your body for pull-ups:
These are the various exercises that you can use to gain power and do a pull-up more efficiently:
- Hollow hold
- Scapular pull-up
- Inverted rows
- A towel hangs, and towel pull-ups
- Thumb less pull-ups
- Hollow hangs
- Kettlebell bottoms- uphold
- Slow negative pull-ups
- Heavy deadlifts
- Weighted pull-ups
- Assisted pull-up machine