Regular exercise is necessary to form a healthy muscular body. Pull-ups help to create a beautiful shoulder girdle. There are quite a lot of types of pull-ups. Each type is good in its own way and helps to develop a certain muscle group. Everything depends on the angle and direction of movement. Let's consider these exercises in more detail.
Medium straight grip. “Classic”
Execution . The grip is shoulder-width apart, or slightly wider. When pulling up, try to touch the bar with your chest, bringing your shoulder blades together. At the bottom point, stretch as much as possible, straightening your arms completely.
Emphasis : back muscles and forearm flexors (biceps and brachialis).
Wide grip to the chest
Execution . The grip is twice as wide as the shoulders. When pulling up, try to touch the bar with the top of the pectoral muscles, bringing the shoulder blades together as much as possible. A bend in the back is necessary. After a short pause at the top point, return to the starting position.
Emphasis : upper lats, teres, infraspinatus and trapezius muscles.
Wide head grip
Execution . The grip is twice as wide as the shoulders. When pulling up, your body should be strictly perpendicular to the floor. Elbows are pointed straight down.
Emphasis : upper and middle lats, teres, infraspinatus and trapezius muscles.
Medium Reverse Grip
Execution . Grip at shoulder width, palms facing you. When pulling up, try to touch the top of your chest to the bar, bringing your shoulder blades together.
Emphasis : latissimus dorsi, biceps.
Narrow straight grip
Execution . The grip is narrow, the hands touch each other. Bend your back and when pulling up try to touch the bar with the bottom of your chest.
Emphasis : lower lats, serratus and brachialis.
Narrow Reverse Grip
Execution . Grip is narrow reverse. Arch your back and when pulling up, concentrate on bringing your shoulder blades together and pulling your shoulders back. At the top point, try to touch the bar with the lower part of your chest.
Emphasis : lower lats, biceps.
Neutral grip along the bar
Execution . Grip your hands with your palms facing each other, touching each other. When pulling up, bend your back as much as possible, tilting your head back, try to touch the handle with the bottom of your chest muscles. You can do pull-ups alternately left and right, while trying to touch the bar with your shoulder.
Emphasis : lower lats, serratus and brachialis.
To strengthen your grip, you can do pull-ups on a thick bar, or using a two- or three-finger grip.
The next stage of training is one-arm pull-ups. As a rule, if you are able to pull yourself up with two hands about 25 times or with a weight equal to 2/3 of your body weight per time, then one-arm pull-ups will not be a problem for you.
Good luck! And remember: the most important repetition in physical education is not the last one, but the one that follows the last one.
