How to perform Pull-Up!
There are two main techniques with which this exercise can be performed:
- prone and
- reverse or supine
Both exercises tension the whole back, especially the dorsal, shoulder, triceps (long head), adductors of the shoulder blades, trapezius, deep back muscles all the back.
The backbone always works, even if you hear who says that intervenes more in one and more in the other.
If then we want to make fussy the best gestures should follow the anatomy of the dorsal, then start in supination (maximum lengthening) and arrive in pronation (maximum shortening) …
- As for the elbow the supine position allows a greater involvement of the brachial biceps and a better line of strength, which is reflected in greater comfort in execution and a better expression of strength.
- Prone grip exercise is not for everyone, it requires good mobility at the level of the scapula-humeral girdle for a correct execution, otherwise it risks to be performed incorrectly by moving the muscular work on all the other muscles.
- The correct position for the end of the exercise is to bring the bar to the chest, there are no other positions!
- To the chin, to the tongue, to the nose, to the forehead they are all incomplete exercises, which do not lead to the best shortening of the backbone, which are made for simplicity and lack of strength!
Do you think of other exercises such as the bench presses on the flat bench, you stop 10 centimetres from your chest or start the barbell to touch it?
If you train well, the answer is one, so it must also be for the tractions to the bar!
In the final position the elbows are pushed back and the shoulder blades are pushed! You have to climb as far as possible until your chest meets the bar and push your shoulders back.
Only at this point can you begin the descent until you almost completely extend your elbow.
It is important to go down, remember that if you make an incomplete descent, it will also be your muscular work.
There are no other roads, if you want the maximum physiological work for the back with this exercise you can not do the maximum shortening (go up with the chest to the bar) and the maximum lengthening (arms outstretched).
If you want to perfect your pull-up technique, we recommend The Ultimate Pull-Up Program, a four phase program that will lead you not only to pull-up mastery but also to a striking silhouette, and the strength to go with it.
The Ultimate Pull-Up Program will progressively and systematically help you strengthen your entire body, and develop the requisite level of technique, so you will be able to dominate your pull-ups. Each phase will last roughly four to eight weeks, and in each phase, you will:
1. Improve your pull-up technique, so you can perform them efficiently
2. Improve your upper body strength, so reaching the bar isn’t so daunting and intimidating
3. Improve your upper body muscle tone/hypertrophy, so you can perform many pull-ups
4. Improve your scapular and shoulder controlled mobility, so you can travel to and from the bar with no fear
5. Improve your grip strength, so you have the hang time needed to perform multiple reps and sets
6. Improve your core and glute strength, so you leave yourself with no weak links
7. Improve your lower body strength, so your glutes, quads, and hamstrings are stronger than they’ve ever been and don’t hold you back.
Now, you know how to perform pull-ups…what about push-ups?
Read and learn how to perform push-ups.
- Improve your pull-up technique, so you can perform them efficiently
- Improve your upper body strength, so reaching the bar isn't so daunting and intimidating
- Improve your upper body muscle tone/hypertrophy, so you can perform many pull-ups
- Improve your scapular and shoulder controlled mobility, so you can travel to and from the bar with no fear
- Improve your grip strength, so you have the hang time needed to perform multiple reps and sets
- Improve your core and glute strength, so you leave yourself with no weak links
- Improve your lower body strength, so your glutes, quads, and hamstrings are stronger than they've ever been and don't hold you back.