Pull Up Bar Exercises


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.

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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:

Pull-ups. Palms facing away. Less biceps, more back. Harder.

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.

Benefits of Pull-ups & Chin-ups?

Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back.

Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like MMA, (Mixed Martial Arts), or Rock Climbing.

Carryover. Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press.

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.

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.

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.

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.

Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger.

Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups).

Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned.

Take the 20 Pullups Challenge

Maybe you can already do 10 pull-ups. A lot of people can barely manage 3 pull-ups. Do you think you could ever do 20 pull-ups? Give this program a try and you’ll discover that it is possible.

What would be a better way to get motivated than trying to complete the Twenty Pull-ups Challenge?

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