How to practice pull-ups back pull-ups how to practice the most effective

When it comes to back training, pull-ups are bound to come up because they are the most classic of all back training movements and the most familiar in the eyes of all the masses. But many people don't know how to do a standard pull-up, or can't feel their back muscles when they do it. Today we will see how to make a standard pull-up in the end.

Grip distance

A medium grip is recommended. This is because a medium grip is the grip that best feels the contraction of the latissimus dorsi and pulls up the maximum weight. The grip distance for pull-ups can be divided into 3 types. Narrow grip, where the grip is the same width as the shoulders. Medium grip, where the grip is 1-2 fists wider than the shoulders. Wide grip, where the grip is >2 punches wider than the shoulders. First of all, the only muscle that makes the back appear wider and wider is the latissimus dorsi. Therefore, no matter which angle we practice it from, as long as it grows, it will make the back appear wider and wider. For optimal growth of a muscle, it is best to use the full mobility of the connected joints. However, students who have done wide grip pull-ups know that if the grip distance is wider, the joint mobility will be smaller and the distance of the movement will be shorter. So wide grip pull-ups are not necessarily the most effective way to train your back.

Pull-ups

(a) After finding the right grip distance again, lift the lower legs and let yourself hang in the air. Do not immediately bend your elbows and pull up your body, as this only uses the biceps and not the latissimus dorsi. want to pull up the body by the power of the latissimus dorsi muscles, which require chest arch and scapular control. After the suspension, you have to think about the chest arch, then sink the shoulder blades, and then bend the elbow to pull up the body. Sequence: chest and shoulder blades up → chest arch waist → shoulder blades down → pull up.

Lowering back to the position

Do not descend too fast, otherwise it will cause the body to start swaying after doing 4-6, increasingly using the lower body and core strength to pull yourself up. So it is recommended to have a little control when descending, and if the body starts to sway, let the body stabilize first before pulling.

How high is the correct pull-up

A standard pull-up should be performed with your head flat in front of you while your chin is over the bar.

Do you need to pause to drop back down?

Strength is not strong

For those students who are not yet able to pull up many reps or weights, they should use the pull-up reflex, which means that they should not pause at the lower end and pull straight up. This will allow them to pull up larger weights and reps, and it is important for them to develop some back strength and muscles first. When there is enough back strength and number of pull-ups, then pause.

With some foundation

It is recommended to pause, fully feel the feeling of muscle force, control stability, control other muscles are not involved in the force, can be more effective exercise to the back.

Can the pull-up swing to borrow force

Not recommended. In general, it is not recommended to use the lower body strength too much. Pull-ups are a high threshold for novices, both male and female, as they often lack the strength to pull themselves up. It is recommended to use elastic bands or pull-up equipment to assist in the process, firstly to standardize your movements and make you feel more comfortable with your back muscles, and secondly to lend a quick and unstable control of the movement, which can easily cause muscle strain with sudden bursts of force.