Each pull-up option has its own characteristics. The muscles being loaded are the same, but the accents in each version of the pull-ups are placed differently. During pull-ups, the muscles of the forearm, brachial muscle, triceps, biceps, serrated, round, trapezius and other muscles are most developed. So, now we will introduce you to the technique of performing pull-ups with different grips.
Instructions
Step 1
Medium straight grip. This is a traditional grip, which is especially popular among domestic physical trainers and American sergeants.
Grasp the bar, palms up, hands shoulder-width apart. Hang with your legs crossed and your back slightly arched. Now pull yourself up, trying to touch the bar with the top of your chest. It is better to bring the shoulder blades together - this will make it easier. Straighten your arms fully for the best stretch.
Step 2
Medium back grip. This grip is easier than the previous one because the beginner's biceps tend to be stronger than the shoulder muscles. It is the biceps that work here to the fullest.
Cling to the bar with your palms underneath, hands again shoulder-width apart. Pull up in the same way as with the medium straight grip, paying particular attention to bringing the shoulders back and slightly downward as you move.
Step 3
Wide grip to the chest. Probably the most useful grip. But he is also the most difficult at the same time.
Hook on the bar with a grip that is about half a hand wider than usual. Grasp the top of the bar with your thumbs - your latissimus dorsi will stretch better. Do not strain your biceps, do not bring your shoulder blades. Pull up, trying to touch the top of your chest to the bar. The gaze is directed straight up, the back is bent. Linger a little in the top position and return to the starting position.
Step 4
Wide head grip. Quite a popular and dangerous grip. In case of insufficient mobility of the shoulder joints and careless frequent use of pull-ups with such a grip can lead to injuries.
Pull up in the same way as with a wide grip to the back, only do not bend in the back, straighten your legs and keep them in line with the body. Make sure your elbows are pointing downward as you move, not backward.
Step 5
Narrow straight grip. We love it mainly by those people whose wrist joints are not mobile enough.
Hang on the bar, grabbing it with a grip on top and bringing your hands together. Bend in your back and pull yourself up, while trying to touch the bar with the bottom of your chest.
Step 6
Finally, a narrow back grip. It is usually performed either for a change or to extend the latissimus muscles downward.
Grasp the bar with a reverse grip, with the ribs of the palms together. Next, hang on completely straight arms, arch your back and look at your hands. While pulling up, concentrate on firmly bringing the shoulder blades together and bringing the shoulders back. Having risen to the top point, bend more in the back and touch the bar with the lower zone of the pectoral muscles.
