How To Do A Pull-Up

How To Do A Pull-Up 

Pull-ups & Chin-ups force you to lift your own body-weight. They are one of the best strength training exercises you can do for upper-body strength.

What are Pull-ups & Chin-ups?

Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar.

The difference between Pull-ups & Chin-ups is in the grip. Pull-ups are when the palms are facing away. There is less bicep involved, making it harder. Chin-ups are when the palms are facing you. This works your biceps more making it easier.

Benefits:

• Build Muscle
• Stronger in other lifts(overhead press & bench press)
• Shoulder Health

What if You Can't Do 1 Pull-up or Chin-up?

• Chin-ups. Chin-ups are easier than Pull-ups. If you can't do 1 Pull-up, try Chin-ups.
• Resistance Band. Attach a resistance band around the pull up bar. Place your foot into the resistance band so that the band centers in the middle of your shoe. Holding onto the bar, pull yourself up and put your other foot in the same position, so that you are basically standing on the resistance band. Lower yourself back down slowly.
• Ask For Help. Ask someone to grab your sides with their hands. Let him help you on the way up by squatting down & pressing up.
• Use Momentum. Jump up & use momentum. Control yourself on the way down.

How To:

Step 1

Find a crossbar to use, preferably located about two feet higher than the top of your head, so as to allow for full extension of the arms. Make sure it's sturdy, as it should be able to support your entire body weight and the strain of pulling down on it.

Step 2

Reach up to the bar and grasp it with both hands, with your palms facing your direction (palms out is considered a pull-up). Make sure to straighten your arms all the way.

Step 3

Take a nice deep breath in.

*As with all exercises, its easier to inhale at the beginning and exhale during the strenuous part.

Step 4

Look up at the bar and pull yourself up. Make an effort to get your chin up to bar level.

Step 5

Slowly lower yourself back down by unbending your elbows

 

Stay Fit. Stay Classy. Stay True

Jenna

References:

 

 http://www.livestrong.com/article/212835-how-to-do-a-chin-up/#ixzz24PO6RnhQ

 

http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/