PROGRESSION OF PULL-UPS
HOW TO GO FROM 0 REPS TO MULTIPLE SETS
The pull-up is one of the most efficient multi-joint exercises to improve upper body strength and musculature. Although it is a difficult exercise to perform, especially for beginners, it is an invaluable exercise to learn. This article will take you through a step-by step progression of how to do pull-ups. So get ready to go from 0 chins to sternum chins.
PULL-UPS/CHIN-UPS: BIOMECHANICS AND MUSCLES INVOLVED
There exists some misunderstanding about the difference between a pull-up and a chin-up. Simply stated, the grip, or position of your hands on the bar differentiates a pull-up from a chin-up. A pull-up is performed with a pronated, or overhand grip.
A chin up is performed with a supinated (underhand) grip or parallel grip (palms facing each other).
The pull-up/chin-up is a multi-joint exercise that recruits a large group of muscle fibers from the upper body. The primary movement of a pull up requires you to lift your body weight from a hanging position with arms extended to a position with elbows bent and sternum to the pull-up bar.
The pull up primarily targets the large fan shaped latissimus dorsi muscle of the back. Other muscles that assist in the pull up exercise are the middle and lower trapezius muscles, teres minor, rhomboids, deltoids, biceps brachii, brachioradialis, and brachialis. Different grips recruit different muscle groups. How does changing the grip change the type of muscle fiber used? Read on to find out.
