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How to do pull-ups correctly and 4 benefits of this exercise

Imagine watching the Olympics and seeing a gymnast progress on the rings. He powders his hands and takes a few breaths to prepare before beginning his routine. He jumps to the rings and starts to pull himself up. He makes it look easy, but we all know how hard it is.

It is the result of mastering traction and developing it to the most extreme levels. Don’t worry, we’re not going to teach you how to become an Olympic gymnast in this article, but we’ll explain the benefits of pull-ups and how to do them, regardless of your skill level. Some people think pull-ups are too difficult and don’t even want to try them, but rest assured, there are ways to make them easier to start with so you can eventually progress to full-body pull-ups. . Here are simple ways to get you started so you can start your pull-up journey no matter your current fitness level.

What is traction or pull up?

The pull-up is an exercise in which you pull yourself up from a hanging position, usually holding onto a designated bar. The pull-up movement engages multiple back muscles like the latissimus dorsi, trapezius, rhomboids, biceps, and requires core (abdominal) stabilization to keep everything stable. Think of a superhero movie. That’s not the case with all superhero movies, but in some of them there’s a moment when the character is suspended from the edge of a cliff, just inches from her sinking. Then he gathers his will, grunts, and finally heaves himself off the ledge to safety. This general movement from suspension to ascent is the foundation of what the pull-up is.

Fitness Traction Benefits

Now that you know that superhero pull-ups are necessary, why do they do it? There are many reasons pull-ups are great for us and our bodies, but I’ll boil them down to just four reasons here.

1. Pull-ups create strong structure and body

In our society, many of us are bent over at work, typing on our computers. We also overemphasize push-ups and chest exercises, which can create muscle imbalances in the upper body if we don’t stretch, providing corrective training and strengthening the opposing muscle group.

When we bend in front of our computer and do a lot of chest uplift exercises, we come across a problem called Upper Muscle Crossover Syndrome. This syndrome occurs when the muscles in the neck, upper back, and chest become unbalanced and either become too tight or overstretched. The head protrudes and the upper back sags. Pull-ups can help build a strong body and frame for those with crossed upper back syndrome, sagging shoulders, and poor posture. Because traction requires the activation of multiple back muscles, it helps develop the powerful posterior chain (muscles at the back of the body) that allow us to stand up straight, reduce our muscle imbalances, and lay the foundations for continued growth.

2. Pull-ups train several muscle groups at the same time

The pull-up uses several muscle groups to achieve the desired result, which is to pull the body up. This is another great benefit of pull ups as it requires core activation in addition to all the back muscles being worked. This is a good thing because we can train multiple muscles in one exercise, allowing us to get a better workout for the time and effort invested.

3. Multiple variations to choose what works best

The pull-up is a varied exercise that allows freedom, creativity and individualization. The standard pull-up involves grabbing the barbell overhead with a grip wider than your shoulders. However, the hands can also approach the center of the body in supination (below) and it is not always necessary to start with the body weight. The reason the pull-up has so many variations is because it doesn’t require a seated position, cables, machines, presses, and so many other body-confining obstacles.

4. For beginners and experts

To start doing pull-ups, you can start with the pull-up machine, which will help you reduce the weight you have to lift. Then, as you get stronger, you can lower and lower the weight of the machine until you can do eccentric bodyweight pull-ups.

Eccentric bodyweight pull-ups are performed by either jumping or using a bench to stand over the bar in a normal pull-up position. Then you allow yourself to slowly return to the starting point, that is, hang yourself into a position where you can do pull-ups. You jump or use the bench to pull yourself over the bar and repeat. This will help you build the strength you need to eventually progress to bodyweight pull-ups. After you progress to bodyweight pull-ups, you can move on to weighted pull-ups. As you get stronger, you can start calisthenics.

Calisthenics is a style of training that uses body weight to train. Examples of calisthenics exercises include muscle-ups (pull-ups that raise the upper body over the bar) and chin-up bar jumps.

Another example is the front lift, where guys start in a pull-up position and then hang horizontally with their legs forward and their torso back. And most of these moves start with mastering the move.

How to properly do a pull-up

Now that you know what a pull-up is, what it’s for, and the freedom it offers, how do you do a pull-up properly?

First of all, you should know that pull-ups are a back exercise where you should use the lats, middle trapezius and rhomboids to lift you up, with the biceps for support. Visualizing here doesn’t mean pulling yourself up with your forearms and elbows, but pushing yourself together by bringing your elbows towards your back.

Begin by reaching over the bar and spreading it a little shoulder-width apart.

Stabilize the core, lower back, and glutes for a solid base.

Make sure your elbows are pointing to the side and not forward.

Raise your body and remember to push your elbows down.

Keep your neck vertical and your eyes straight.

When you get to the top, be sure to keep your head neutral and not lift your chin to climb higher.

Once you reach the top of the pull-up bar, your eyes and chin should be slightly above the bar.

Slowly lower your back to the starting point and allow your arms to reach 95% of their full extension.

To avoid this: go halfway down and then up. You will not train the full range of motion. In order to advance, you need to maintain good form.

The pull-up offers great freedom, but also a large margin of error. It’s easy to do a pull-up with poor form by using more biceps while underusing the lats, medias, rhomboids, and then swinging around to gain momentum.

Just make sure you’re doing it under control and in good form, and use the machine pull-ups first if you can’t do bodyweight pull-ups yet.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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