Pull-Ups For Beginners
Okay, its time to get back to the basics with one of the oldest and most popular exercises in the world of fitness, Pull-Ups.
Now Pull-Ups might sound like a boring exercise to you, probably because you want to jump right in and get fit with all those fancy new exercise machines. However, Pull-Ups are still regarded as one of the best exercises for developing upper body strength today. In fact, there’s a ton of fitness instructors and professional bodybuilders out there who still say that Pull-Ups are their favorite exercise.
What Muscles do Pull-Ups train?
Pull-Ups train a variety of muscles in the upper body.
For the most part, Pull-Ups train the Latissimus dorsi (lats) and Upper back (deltoids) muscles. They also slightly train your chest, bicep and forearm muscle groups.
The uniqueness about Pull-Ups comes from the variety of muscles you can train. For instance, the wider you grip the bar, the wider range of muscles in the back will be trained. If you choose to use a more narrow grip, you will only be exercising a smaller group of muscles in the middle of your back.
When working out, Pull-Ups should be included in your back and lat training routines. You can also include them in your chest and arm training routines as well. Some people even make them a daily habit.
How to do Pull-Ups
If you just began working out, then you should start with what is called Assisted Pull-Ups. These type of pull-ups will get your body used to the range of motion that is involved within the exercise, and eventually will help you to perform a real pull-up.
What assisted Pull-Ups do is take away a portion of your body weight. It gives you the option to choose how much of your body’s weight you actually want to lift. So, if you don’t have a great amount of upper body strength, it will give you support (take away some of your body weight) so that you can pull up your entire body. Eventually, you want to be able to lift 100% of your body weight.
You can perform assisted Pull-Ups on either a pull-up machine or on a regular Pull-Up bar. If your using a regular pull-up bar, you must add a flat surface beneath it to represent the platform.
Here are the steps to performing assisted pull-ups:
Step 1
Grasp the pull-up bar with a wide, overhand grip.
*Remember to make sure your palms are facing away from your body. If they’re facing inward, then you’re performing a chin-up.
Step 2
Put your weight onto the machine lever or platform (chair, if your working out at home).
Step 3
Pull your body up until the top of your chest reaches the bar, then lower your body until your arms are fully extended.
*Remember to exhale when you get to the top of the bar and then calmly inhale as you lower your body back down.
Step 4
Repeat this motion as many times as desired.
When your doing pull-ups often, make it a goal to always increase the number of reps you do. The only way to actually get good at pull-ups is to do pull-ups. So, if you can only do 5 at first, make it a goal to do 6 or 7 or even 8 next time. No matter what, keep increasing your reps when doing pull-ups.
If your an experienced weightlifter then you should know how to properly do a pull-up. Just remember that you want to keep your legs as still as possible, maybe fold them behind your back. The steadier your legs are, the less amount of strength and energy it will take when pulling yourself up.
Other Pull-Up Tips for Beginners
If the assisted pull-up is still too difficult or is not giving you the results you want, you may want to try the Lat Pull-Down in its place. Instead of pulling your body up, the lat pull-down makes you pull the weight down. There is a lat pull-down machine in almost every gym.
Purchase a Pull-Up Bar
If you work out at home and don’t have the materials to make a pull-up bar, jump on the internet or get to the nearest sports store and buy yourself one. Pull-up bars are inexpensive, easy to install and are very convenient for days when you don’t feel like going to the gym.
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