What muscles do pull-ups train pull-ups best training program

Pull-up bar is one of the infrastructures in parks, elementary school and other schools. It is also an excellent movement to train the back muscles, which can effectively grow the latissimus dorsi, but it is not such an easy exercise to achieve, so we can achieve the goal through supplementary training when we can't make pull-ups.

Muscle groups trained by pull-ups

Pull-ups are a multi-joint exercise that uses many muscle groups in upper body training and is ideal for training at the beginning of the back training day. The muscle groups that are trained are

1. Latissimus dorsi

When you do pull-ups, the main muscle group trained is the latissimus dorsi, which is roughly triangular in shape and is an important muscle for guys who want to train into an inverted triangle.

2. Large round muscle, small round muscle, subacromial muscle

These three muscle groups are to assist the strength of the latissimus dorsi muscle when pulling up. The infraspinatus muscle is also a rotational muscle group whose function is to externally rotate the arm and stabilize the shoulder joint.

3. Biceps, forearm, posterior deltoid

When pulling the body upward, the forearm, biceps, and posterior deltoid are all auxiliary muscle groups that are also trained. The forearm affects the grip strength and can be trained together with the pull-up.

4. Middle and lower trapezius muscles

Because of the contraction of the pull-up scapula, the middle and lower trapezius will also be trained. The upper trapezius is usually trained using weighted shrugs.

5.Pectoral muscles, long head triceps

The pectoralis muscle is also brought in the pull-up movement, which trains a lot of muscle groups, so it is also called the upper body squat.

Common pull-up mistakes

Mistake 1: You don't do the full range of motion

It is important to remember that the back muscles are your main muscle group in pull-ups. When centrifuging the body down, you have to put all your hands down, otherwise your arms will take too much force.

Mistake 2: Elbows in the wrong position

If you want your back muscles to be stronger as well as trained to, you can't let your elbows behind your body, they should stay under the bar, which will also make it easier for you to lift your chest up.

Mistake 3: No scapular contraction

The hardest part of pull-ups is learning how to control your scapulae. Each exercise should be done with your scapulae clenched and then relaxed, which will allow you to actually use your back muscles to exert force rather than your forearms and biceps.

Mistake #4: Keeping your body upright

We know that pull-ups are about training the back, and as we just mentioned a good pull-up requires scapular contraction, when you try to keep your back upright while your scapulars are contracted, you will find that it is impossible.

Mistake 5: Swinging the body

Some people will do pull-ups with a swing and very fast, but that's not an ideal position. The swing will not allow you to train so effectively to where you should train to. Doing any training is the same, do too much too fast amplitude is a certain danger, leading to injury.

Pull-up variations

Weighted pull-ups

Once you can do more than ten correct pull-ups, you can consider adding weights to the challenge. There are three mainstream ways to deadlift, one is to use a chain or belt to hang the bar; the second is to use both ankles to hold the dumbbells; and the third is to use a weighted undershirt for continuous training to increase the strength of your back muscles.

Violence on the bar

This is a very difficult pull-up that involves pulling your torso up over the bar and using your hands to support yourself on the bar. It is also a very common training in the street fitness oh.

Pull-ups in a circle

Emphasis is placed on the back muscles on one side against the other, and a circular movement is performed after the pull-up.

Clap pull-ups

Like the violent up bar some difficulty, need to have enough strength to hold yourself up in the air and clap your hands, tips are to hold a narrower grip, but don't try without enough strength to avoid injury.

Parallel double bar pull-ups

Unlike normal pull-ups where the palms are facing forward, this is a palm-facing pull-up that will put more emphasis on the biceps.

Backhand pull-ups

This is the type of pull-up that uses the most biceps on the backhand, and it will also work the lower latissimus muscle.

Which is better: pulley pull down or pull up?

The concept of pulley pull down is the same as the pull up, often people will take these two sports as a comparison, but the two with the concept and the way similar, pulley pull down also need to use scapular strength clamping will pull the weight down, in training back muscle, we have to learn to really use the back force, if it is with the hands in the hard pull, there will be no feeling degree, and even hands also first sore affect the subsequent training or even injury.

Pulley pull down

Advantages.

The pulley pull-down is one of the best alternatives to pull-ups you can't do. The pulley pull-down gives you the opportunity to adjust the weight so that you can do the number of sets/reps you want and have more control than the pull-up.

Disadvantages.

One disadvantage is that most people who are less able to do pull-ups will use pulley pull-down machines, so there may be a queue or a long wait for the use of the equipment. And then when you use the pulley training for a long time, it will affect the development of your auxiliary muscle groups, there is no way to give due assistance and control.

Pull-ups

Advantages.

There are so many advantages to pull-ups, such as total body control, core training, overall upper body strength, etc. Pull-ups are very effective in training the latissimus dorsi. There is also the fact that the bar is usually not used by many people, many mechanical compound will also be hung with a single bar.

Disadvantages.

Correct pull-ups are not simple, for trainers who can not yet make correct pull-ups, may have to be assisted by other means such as elastic bands, auxiliary machines, pulley pull-down training. So which is better? In the past, the teaching will say that pulley pull-down training until the strength is sufficient to do pull-ups. However, there are many ways to assist with pull-ups. The best way is to include both types of training in the schedule, along with the wide grip, narrow grip, parallel grip, and other variations described above, to stimulate the back muscles from a variety of angles in order to grow strength and back muscles.

Summary

Back training is a part you can not ignore, this time introduced the best back training movements - pull-ups, which also mentions many newcomers will make mistakes, and advanced variations, can provide different stimulation. In addition, through the pulley and pull-ups comparison let you know the advantages of each, cross with training will get better results. If you like this article, please feel free to subscribe to us by filling in the email below.