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U.S. Orders: |
Stud Bar is only $139.95 plus shipping.
(Shipping is a flat-rate of $26.00 for the continental U.S.) |
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Canadian Orders: |
Stud Bar is only $139.95 plus shipping.
(Shipping is a flat-rate of $51.00 for Canada.) |
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How To Do Pull-ups and Chin-ups With Proper Technique: |
Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.
If you’re a beginner, chances are you can’t do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions. |
What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip: |
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Pull-ups. Palms facing away. Less biceps, more back. Harder. |
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Chin-ups. Palms facing you. Work your biceps more. Easier. |
Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups & Chin-ups.
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Benefits of Pull-ups & Chin-ups? |
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Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back. |
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Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like MMA, (Mixed Martial Arts), or Rock Climbing. |
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Carryover. Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press. |
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Shoulder Health. Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances. |
What if You Can’t Do 1 Pull-up or Chin-up? Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record. |
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Chin-ups. Chin-ups are easier than Pull-ups. If you can’t do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger. |
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Resistance Band. Use a resistance band to help you one the way up. Mini/light bands for light weights. Average/strong bands for heavier weights. |
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Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up. |
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Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger. |
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Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups). |
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Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned. |
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