Many guys choose to do pull-ups to train their biceps brachii muscles. However, they often find that their form is incorrect and they are not effectively targeting their biceps brachii. So, how should pull-ups be done?
How to do static pull-ups
1. Grab the pull-up bar with a wide overhand grip, slightly wider than shoulder width. Palms should be facing forward. Lift your feet off the ground and let your arms hang naturally straight.
2. Use the contraction of your latissimus dorsi muscles to pull your body up as high as possible. Avoid swinging your body. When your chin goes above the bar, pause for a second to fully contract your latissimus dorsi muscles.
3. Gradually relax your latissimus dorsi muscles and lower your body down. Keep your feet off the ground during the descent. Repeat this movement.
4. Inhale as you pull your body up and exhale as you lower your body down.
How to do kipping pull-ups
1. Grab the pull-up bar with a wide overhand grip, palms facing forward. It is also best to use a wide grip, slightly wider than shoulder width. Let your body hang in the air with arms fully extended.
2. Use the swinging motion of your body to generate momentum. Pull the bar up with your arms, raising your chin above the bar. Lower yourself down by bending your arms slowly and return to the starting position. Bend your knees as you do this movement to generate more momentum for the next repetition.
3. Inhale as you pull your body up and exhale as you lower your body down.
The best time to do pull-ups
It is best not to do pull-ups before bed or late at night as it may affect the quality of your sleep. You can do pull-ups in the evening or afternoon. The best time to do pull-ups is between 4pm and 6pm because the muscle function is better during this time. Doing pull-ups during this time can improve muscle load capacity and athletic performance, as well as stimulate the central nervous system. If you don't have time during this period, you can adjust your training schedule according to your personal routine.
The number of pull-ups
If you are simply exercising, doing a few pull-ups a day is sufficient. If you want to build muscle, beginners should start with 10 pull-ups, divided into 2 sets. As your body adapts, it is best to do 4 sets of 10 pull-ups, keeping the same number of repetitions in each set. This will yield the best results for muscle training.
Tips for pull-ups
1. If you choose to do pull-ups for muscle training, it is best to do them every two to three days to avoid muscle and ligament strains.
2. To improve grip strength, apply some chalk to your hands before doing pull-ups.
3. To prevent muscle injury during exercise, warm up before doing pull-ups and do some stretching exercises afterwards to relax your muscles.
