Proper pull-ups with a wide grip - what muscles work, types and what can be replaced? Pull-ups: forward or reverse grip? Exercises that replace pull-ups

03.12.2021Heading: Solution

vertical thrust in a hammer;
t-bar thrust;

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What to replace pull-ups - Fitness Now

What can replace pull-ups?

Undoubtedly, pull-ups on the horizontal bar are one of the most effective basic exercises for the back and the entire upper body, which can be performed not only in the gym, but also on the sports ground in the yard or even at home if you have a horizontal bar for home. However, for one reason or another, some people cannot do this exercise. A reasonable question arises, how to replace pull-ups on the horizontal bar? Fortunately, pull-ups are far from the only exercise for the back, and there are many alternative exercises to replace pull-ups on the horizontal bar.

How to replace pull-ups on the horizontal bar

The easiest and best way to replace pull-ups on the horizontal bar is to do a similar exercise - the pull of the upper block to the chest or behind the head. Both exercises involve the same muscles, have a similar trajectory, range of motion and are interchangeable. Although pull-ups are more effective exercise for the back than the pull of the upper block. However, if you do not have the opportunity to perform pull-ups, you can safely replace them with this exercise.

Also, pull-ups on the horizontal bar can be replaced with the following exercises:

vertical thrust in a hammer;

horizontal traction in the simulator;

bent-over barbell or dumbbell row;

t-bar thrust;

Finally, I would like to give you advice. If you are looking to replace pull-ups on the horizontal bar because you have not yet learned how to pull-ups or pull-ups only a few times, then do not rush to look for a replacement for pull-ups. You can do pull-ups in the gravitron or pull-ups with a band. After a while, your tendons and muscles will become stronger and you will be able to pull up on the horizontal bar without problems, not only with your own weight, but also with additional weights.

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How to replace pull-ups at home - Elfterra.ru

Types of pull-ups on the horizontal bar

Trainer "Gravitron"

But if there is no possibility gym visit, or install a wall horizontal bar at home?

The trapezius muscles and deltas can be perfectly pumped without any shells by push-ups in the upside down stance. This exercise should be done with your feet on the wall to keep your balance.

Let's take a look at the main "complex" simulators, which are often not in the gym, or they are always busy so that they cannot be approached. Why waste time when you can put it to good use?

1. Pull-ups in the gravitron. Looks like this

2. Squats in Smith. They look like this, for example

3. Hyperextension. It usually looks like this

4. Lumberjack in the block. Looks like this or this

Something like that. Of course, that's not all. Encyclopedia of substitutions and options in the head appears with experience. The most important thing is to understand where which muscle works, what can replace certain simulators, but first of all, you must perfectly hone your technique so that any exercise will bear fruit!

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How to replace pull-ups on the horizontal bar

The easiest and best way to replace pull-ups on the horizontal bar is to do a similar exercise - the pull of the upper block to the chest or behind the head. Both exercises involve the same muscles, have a similar trajectory, range of motion and are interchangeable. Although pull-ups are a more effective back exercise than pull-ups. However, if you do not have the opportunity to perform pull-ups, you can safely replace them with this exercise.

Also, pull-ups on the horizontal bar can be replaced with the following exercises:

vertical thrust in a hammer;
horizontal traction in the simulator;
bent-over barbell or dumbbell row;
t-bar thrust;

elfterra.ru

what muscles work, technique, how to replace

Exercises on the crossbar are one of the most affordable, because they do not require the purchase of special equipment, because there is a horizontal bar in almost every yard. Pull-ups help to increase the width of the back and form its impressive appearance in the shape of the Latin letter V.

What muscles work

During pull-ups with a wide grip, the main muscles will be involved in the following muscles:

latissimus dorsi;
diamond-shaped;
big round.

Additional are:

large chest;
small chest;
coraco-humeral;
biceps;
triceps

Did you know? The record for pull-ups belongs to the American Mark Jordan, who pulled himself up 4321 times during the day.

Benefits and contraindications

Before you start this exercise, you should know that it has not only health benefits, but also its contraindications.

The advantages include:

strengthening the latissimus dorsi, which is otherwise very difficult to train;
the formation of an athletic back;
correction of incorrect posture.

However, such pull-ups are prohibited if you have at least one of the following diseases (injuries):

intervertebral hernia;
injuries of the cervical and shoulder girdle;
rachiocampsis.

What grip to do: direct, reverse, behind the head

Different grips engage different muscle groups. The straight grip engages the back muscles to a greater extent. The rear deltas and biceps with this grip are minimally involved.
With a reverse grip, the load on the biceps increases to 50% of common work all muscles, the lower part of the latissimus dorsi also works.

When gripping the head, the load is shifted towards the rear deltoid and trapezius muscles, while the flexibility of the shoulder joints is very important.

Important! When pulling up, it is necessary to observe the full range of motion, this will help to more effectively activate neuromuscular activity.

Proper pull-up technique

To perform pull-ups effectively and safely, you need to know the correct technique for this exercise:

Go to the crossbar, grab it.
Put your hands wider than your shoulders.
The body is relaxed, the arms are straightened, the grip is exclusively due to the forearms.
Take a deep breath with a full chest.
As you exhale, tighten your back muscle, pull yourself up to your chest, lock your elbows in one position.
You need to pull yourself up until the crossbar is at chest level.
You need to lower yourself on the exhale, doing it smoothly and without jerks, so as not to injure the muscles and joints.

Video: pull-up technique

How to learn wide grip pull-ups from scratch

Wide grip pull-ups are a more complex version of the classic pull-up, so the initial requirements for it are higher. Since the latissimus dorsi is not as developed in beginners as in professionals, this exercise will be very difficult at first.

We advise you to ask another person to support your legs and push you up to make it easier to perform the exercise on initial stage until the muscles have the strength they need to perform the exercise on their own.

Important! After the end of the exercise, you can not jump to the ground, because the jump causes the vertebrae to compress, and this leads to damage to the spinal discs. You need to slowly lower yourself onto your toes.

You can use simulators that, with the help of a system of counterweights, will help you lift your own weight up, or perform vertical traction in a block simulator.

How to complicate

The human body quickly adapts and gets used to monotonous loads, as a result of which, at some point, your progress may stop. To avoid this, it is necessary to modify monotonous exercises and increase the load.
To do this, you should perform similar pull-ups with different grips, it would be useful to use additional weights, for example, an athletic belt, to which athletic discs of various masses are attached to a chain.

Secrets and subtleties of execution

When doing pull-ups, remember the following:

You need to perform the exercise so that the latissimus dorsi muscle works, not including the biceps and forearms.
Feeling pain and discomfort, you need to make sure that your hands are at the optimal width (slightly wider than your shoulders).
If grip strength is not enough for you, use straps for traction.
It is imperative to give the muscles time to recover so they can rest and grow (1-2 days of rest between workouts will be enough).

What can replace

Pulling up involves the muscles of the upper body, therefore, to replace it, it is necessary to use simulators for this particular part of the body: traction of the upper block and dumbbells to the belt in an inclination, deadlift to improve and increase muscle mass.

Did you know? If at the age of 55 years and older you can pull yourself up more than 6 times on the bar, then you can be proud of yourself. It speaks of your excellent physical shape.

Pulling up on the crossbar is still one of the simplest and most affordable exercises that allows you to increase the overall physical level of a person. In order for training to bring the desired result, you need to learn the correct pull-up technique, and also do not forget about the regularity of training.

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Pull-ups on the horizontal bar

Unfortunately, we often do not have enough time to take care of our health thoroughly. Many, for various reasons, cannot regularly attend workouts in the gym, but this does not mean that improving health and strength and pumping up muscles is an impossible dream.

After all, there is an exercise that is not only useful and effective, but also accessible to everyone - pulling up on the horizontal bar. Regular pull-ups on the horizontal bar can be called strength exercises, as they develop all muscle groups no less effectively than serious strength training.

So, you just decided to start exercising on the horizontal bar. Before moving on to complex exercises, you must thoroughly master the technique of pulling up with two hands. We can say that this is the main pull-up on the horizontal bar, which can be performed not only by beginner adults, but also by children and adolescents.

Pulling up on the horizontal bar from scratch

Many beginners are wondering - how to pull up more on the horizontal bar? In order to learn how to pull up on the horizontal bar, you first need to develop the strength of the hands. Negative pull-ups will help a lot with this. What it is? When you hold on to the horizontal bar and lift your body up, then these are positive pull-ups, since you have to make an effort. And when lowering back, the arms just relax - this is a negative pull-up.

In order to perform it, you can stand on a stand or train on a low horizontal bar. The bottom line is that, having reached the top point, holding the crossbar with your hands and placing your chin above the horizontal bar, slowly lower yourself down. Initially, it is enough to perform 3 sets of 5-8 times.

Through repeated (more than 10 sets), but short (3-5 repetitions) negative pull-ups throughout the day, muscle strength will develop. Try to pull yourself up as slowly and forcefully as possible, as fatigue and pain are a sign of training and muscle growth.

If you do not have enough strength to perform even negative pull-ups, then you can prepare your muscles in advance for the load. To do this, for about a week (every other day), do push-ups as slowly as possible with a wide grip 6-8 times 3-4 sets and perform classic lifts with dumbbells for biceps 12-14 times 4-5 sets.

When you manage to do more than 50 push-ups, then it will be easier for you to pull yourself up for about 5 times. If you have never pulled yourself up on the horizontal bar, it is advisable to first train with a partner who will support you from behind. But you should not completely rely on a partner, but most of the efforts should be done by yourself.

Pull-up technique on the horizontal bar

The correct technique of pull-ups is very important, since with the wrong technique, any exercise can become dangerous and harm your health. Proper pull-up technique involves proper breathing. Before doing the exercise, fill your chest with air as much as possible and hold your breath. In this case, pulling up must be done strictly vertically, by lowering the elbows. If you are just learning to pull up, try to avoid the following mistakes:

You can not throw your head back with a jerk and lift your chin up. Moreover, do such a movement while inhaling and reduce your shoulders at the same time. This is fraught with trauma to the cervical vertebrae.

When doing pull-ups, you can’t wriggle with your whole body, trying to do one more and one more exercise. Otherwise, the goal of pull-ups will not be achieved - to pump up the muscles of the back and arms. How to swing on the horizontal bar correctly? To get the most benefit from exercise, follow these rules:

Hold on tight to the crossbar. If the hands slip, then the grip is not strong enough.
The thumb should be down.
Try to perform pull-ups without swaying the body and inertia, only with the help of muscle strength.
At the top of the pull-up, your chin should be over the bar.
Breathe properly. When pulling up (tensing), exhale, when lowering down, relaxing, inhale
Pull yourself up and down quickly, but smoothly, without jerking.
Legs slightly bent and crossed, back slightly arched

If you perform pull-ups quickly, then in addition to endurance, strength and muscles, explosive strength will also develop. With slower pull-ups, muscles grow faster, but the movements will be less mobile. To achieve great results, you should adhere to the pull-up program.

Types of pull-ups on the horizontal bar

There are various pull-ups on the horizontal bar, the photo will help you get to know them. Briefly classify pull-ups, then what types of pull-ups can be distinguished:

Pull-ups according to the type of grip, that is, in what position the hands grab the crossbar:

Direct grip - upper, normal
Reverse grip - lower, for biceps, "woman"
Neutral grip or opposite grip

Depending on the type of grip, you can pump different muscle groups. The back muscles are actively working when pulling up with a direct grip. For pumping the biceps, pull yourself up with a reverse grip. The neutral grip engages the brachialis/brachioradialis and biceps muscles.

Grip width, depends on the setting and the distance between the hands

Medium grip evenly distributes the load between the muscles of the arms and back
A wide grip engages the back muscles and “wings”
”Narrow grip gives emphasis to the muscles of the hands

Grip width affects the degree of muscle load, so it is necessary to adjust the load by increasing or decreasing the number of repetitions of pull-ups.

Purity pull-up

"Clean" pull-ups involve lowering and lifting slowly and smoothly.
With buildup - a sharp rise of the body to the top
With incomplete extension of the arms in the elbow joint

Pull-ups at the point of contact of the crossbar

Standard pull-ups, when the chest touches the crossbar, allows you to evenly distribute the load, including all the muscles of the back;
Behind the head, when the crossbar touches the neck, they work out the upper body.

Pulling up in relation to the desired result

Pull-ups on the horizontal bar for weight gain - quickly rise and slowly fall
Quantitative pull-ups - vice versa with a slow rise and a quick lowering.

How to replace pull-ups on the horizontal bar

What to do if the initial level of training is not yet sufficient to perform several sets of pull-ups. Is it possible to replace pull-ups with something in order to perform exercises with less weight than your own weight? How easy is it to pull up on the horizontal bar?

Trainer "Gravitron"

Pull-ups can be replaced with a similar exercise. If you have the opportunity to visit a good gym, you can train on the Gravitron simulator. It mimics the process of pulling up and helps those who cannot do it with their own weight to pull up.

Vertical block pull

"Gravitron" and pull-ups perfectly replaces the vertical block. This is a simpler and more affordable option to replace pull-ups - the “pull” exercise vertical block". Even at the very initial stage of training, you can perform this exercise with a weight of thirty kilograms. Then the weight is gradually brought to the point where, after a three-minute rest, it will be difficult to complete six approaches. The pull of the vertical block increases the muscle mass of the back, biceps and rear deltas and prepares for more effective horizontal bar exercises.

Exercises without shells

But if it is not possible to visit the gym or install a wall horizontal bar at home? The trapezius muscles and deltas can be perfectly pumped without any shells by push-ups in the rack upside down. This exercise should be done with your feet on the wall to keep your balance.

Pulling up on the horizontal bar can become one of your main and favorite exercises that will help you stay healthy and fit.

Read other topics:

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What exercise can replace pull-ups?

Sorry for the absence. You can either buy a horizontal bar even in urban conditions (there are those that are screwed into the doorway, according to the jack method, apparently, they can also be easily removed after the exercise), or you can find an open stadium nearby, there should be horizontal bars. Although the idea is cunning, I practiced by hanging on a shelf under the ceiling, it was lucky that it was very strong. Well, it's about finding the crossbar. And now about the training system. I myself admit that for almost all my life I myself did not know how to pull myself up, although I was not a fat man, and having become engaged, about six months ago, I am surprised to find that now it is quite easy. But you need to understand that pull-ups are a rather difficult exercise, unlike push-ups or squats, albeit on one leg, so don’t expect a quick result, although, suddenly your metabolism is crazy and you will quickly gain weight :) So. The system itself is taken from the book of an American prisoner (do not be alarmed!) Paul Wade. The book is called "Prisoner Training" Or "Convict Condition", since a fan translation of this book has recently appeared. The whole point of Wade's exercises is to develop physical strength, specifically strength, through bodyweight training (Don't roll your eyes now, no "turnstiles" have anything to do with it). This system has the Big Six - 6 basic exercises that develop all muscle groups. These exercises are: Squats, Pushups, Chins, Hanging Leg Raises (abs), Bridge (Back), and Handstand Pushups (yep, upside down, I haven't gotten to that part yet and only do the 5's :)). You will say that these exercises are easy enough for many people, but I will ask you - how many people can perform 10 quality push-ups on one arm? Squats to the floor on one leg? Pull-ups on one arm? I don't think it makes sense to answer. What I have named are the final steps in each exercise, in total there are 10 such steps per exercise. I've only reached one so far - about 10 squats per leg (but there's room for improvement). I'm not going to retell you the whole book now, I'll just attach a link to the torrent below, or you yourself can find it by author and title. Just get ready that the path is long, as if you are trying to bench press 130 from the chest, but you can only 50, because you have to work hard, so here it is. The book describes everything, how to perform exercises (by the way, all of them should be performed smoothly, not in quick jerks, otherwise there is no effect), which training program to choose for yourself, and so on, why you can’t jump from exercise to exercise right away (the chapter on putting off forces "to the bank") and so on. It's a very good book and I wouldn't recommend it unless I've experienced it myself. As for pull-ups, I will talk about the first steps, at first they are very easy exercises that are designed more for endurance and training the muscles and tendons, strengthening them. These are exercises, like pull-ups to the table (you probably remember, in school there was sometimes a similar exercise, a low bar, and you lie down under it and pull yourself up, lifting not all the weight), pull-ups with support, incomplete pull-ups, and with each level in the exercise, the number of necessary times in the approach decreases, by the way, if in the first exercise it takes 50 repetitions to move to another step, then in full pull-ups you need to do 10 in the approach to go to tight (hands together). Personally, I do three times a week, highlighting 2 exercises per day, and a day of rest in between. At first, it will seem to you that there is no result, and you will want to quit it all. No, the first steps are almost always easy, if you successfully complete the required two or three days, feel free to move on to another step, but most importantly, do not rush. And then, after a month, look back and remember how you could not take the 2nd step, and now it's already on the 4th) And you will want to grow further. I hated pull-ups, because I didn’t know how, and now, happily passing by, I’ll jump up, and pull myself up smoothly several times, because I know

answer.expert

reverse grip, behind the head, alternating and others

The wide-grip pull-up is a move that has a large following and, along with push-ups, is a favorite. basic exercise for many men and girls, as it works out the back muscles in the most thorough way, as well as the main muscle groups of the upper body.

And while many people think of lifting on the bar as a fairly simple movement, in fact, the fundamental point is its correct execution.

What muscles are working?

Of course, you can include such an exercise in your training program only in two cases. The first case: when you have already mastered the classic raises on the horizontal bar well enough and can perform it with ease for many approaches at a time. The second case does not exclude the first: wide pull-ups can be performed when the trainer “assigned” them to you.

So, the benefits of such training are obvious: the wider the grip, the more actively the latissimus dorsi, rhomboid, and large round muscles of the back are loaded, respectively, the better the final result of training is visible.

It seems that such an exercise cannot have disadvantages, but this is far from the case. If done incorrectly, you can easily overload your back muscles, and in the worst case, even get injured. Beginners are especially affected by this, who already at the first stages try to “overdo it” and take too wide a grip, which can easily lead to microtrauma of the shoulder joints. Weights must also be used with caution.

Carefully! If you are a beginner, do not immediately practice a wide grip - this contributes to injury to muscles and joints. The distance between the palms should feel comfortable for you personally. Usually it is calculated as follows: your shoulder width plus twenty to twenty-five centimeters.

Classic implementation

Let's take a closer look at the implementation in stages. The execution rules are not complicated:

Raise your hands, place them shoulder-width apart and grab the horizontal bar;
If the bar is low, then bend your legs so that the torso hangs in the air. It is desirable that the crossbar is located higher for a comfortable exercise.
Hang a little under the weight of your own body. Then, in a smooth but vigorous movement, begin to rise to the chest so that the chin rises just above the bar. Don't make sudden movements!
When you reach this position, without stopping, lower the body down.
Keep all movements up and down under control. Stabilize your body by crossing your legs if you start to sway.

We return to the starting position without the use of sudden movements.

the broadest;
Rhomboid;
Big round.

We also use auxiliary muscles:

Large and small chest;
Biceps and triceps.

3 more varieties

In addition to the classic version, there are 3 more effective types of this exercise, using a wide grip.

1. Pull-ups with a wide grip on the head

This type of training is more difficult than the classic version. This type of training promotes the involvement of the same muscles as in the previous exercises. The round muscle is subjected to increased study. This type of activity actively develops it, and gives the back an additional relief.

Execution steps:

Hang on the bar, tighten your muscles, bending forward so that the back of your head goes over the bar;
It is recommended to cross your legs to block the rocking of the body and give a stable position;
Returning to the starting position, straighten your arms.

See the video for more details:

Important! Do not help yourself by swinging the body, as this reduces the effectiveness of the exercise by several times.

2. Reverse grip

Pull-ups with a reverse grip on the back belong to the "advanced" level. It is performed according to the principle of classic pull-ups on the horizontal bar on the back. The exercise is performed in the following sequence:

Hang with a shoulder-width grip, palms facing.
Rise until your chin is over the bar;
When performing, it is recommended to slightly bend at the knees and cross the legs.

Performing the exercise, we direct the load on the following muscles:

the broadest;
Rhomboid.

3. Variables

This type of exercise allows you to load the rhomboid and latissimus dorsi. They are performed in the following sequence:

Hang with a straight wide grip;
Get up, I will direct my head to one hand;
On the next lift, point your head towards the other hand.

Learn more from the video:

How to replace this exercise at home?

This type of exercise is successfully replaced by dumbbell rows in an incline. At the same time, the same muscles work, but with less load. The bent over row may even be a more appropriate move for girls and women, since the weight of the dumbbells can be negligible.

You can use push-ups from the floor from the knees, as well as use the “wide grip” home simulator.

This type of pull-ups is aimed at forming a relief shape of the back muscles. The V-shape of the back, which forms the torso, is achieved precisely with the help of this movement. With its help, the muscles of the upper back are worked out, which are responsible for the visual perception of the “powerful torso”. Of course, this is not suitable for all girls.

In order to perform pull-ups with maximum efficiency, you need to use some recommendations:

Hanging on the horizontal bar is performed with a wide grip of the hands, directed with the hands away from you. Widely spaced arms load the back and form its silhouette.
Since this type of training is aimed at the maximum study of the latissimus dorsi, the effort when lifting should be concentrated on the muscles of the back, and not the arms. Please note that the back works, and the hands help, and not vice versa.
Elbow joints cannot be moved to the sides. This is a very important point, since the load from the latissimus dorsi muscle will go to the biceps. Do not jerk your arms - lift your torso, involving your back muscles.
If you find it difficult, correct the technique with the help of an instructor. Do not chase the number of approaches performed. Spend more time perfecting your technique.
We raise the body until the chest stops at the level of the horizontal bar, and the chin is above the crossbar. Do not stop moving until the maximum position is reached. If you do not reach the bar with your chin, it is better to reduce the number of approaches for a while.
With poorly developed spinal muscles, this pull-up is quite difficult to perform. We need to start with a general physical development. As the back muscles strengthen, you can turn them on, gradually bringing up to three sets of ten exercises.
For an advanced level, it is recommended to use additional weight by adding weight to the belt.

prostofitness.com

Lots of controversy around these two different exercises. Yes, exactly different. In English, they are even called differently: " pull-ups"- pull-ups with a direct grip," chin ups» - reverse. Each is good in its own way. And each is used for its own purposes. Let's analyze this in more detail.

But first we need to dispel one very popular myth:

In pull-ups with a direct grip, the back works more, and in pull-ups with a reverse grip, the biceps?

It is not true. From the point of view of human anatomy the function of the latissimus dorsi muscle is to bring the shoulder to the body. This is just one of the functions, but in the context of our conversation, the most important.

Bringing the shoulder to the body in pull-ups with a direct grip? Undoubtedly. And in reverse? Yes, and absolutely in the same trajectory! The difference in adduction can only depend on the width of the grip. There is also a certain myth, but we will discuss it later.

In general, this delusion seems especially delusional against the background of the fact that almost everyone can pull up with a reverse grip more than a straight one. Is the bicep stronger than the back?

Try taking a heavy weight and doing a bent over barbell row. And then try to take the same weight on the biceps. You are unlikely to succeed. At least as many reps as in the deadlift.

In general, it must be understood that both of our exercises are a variant of traction in a vertical plane and act on the back in the same way. Well, in terms of motion mechanics. We will talk about the load separately when we deal with the next point.

Why do reverse grip pull-ups seem easier?

To do this, you can conduct a simple experiment.

Grab a dumbbell and do a few bicep curls with your palm facing you. Note that the back does not work in this exercise, the shoulder is fixed. And then try to rotate the brush 180 degrees and do a few more bends. Harder right?

The thing is that in the first case we have and the truth works more biceps(as in pull-ups with a reverse grip - he really takes on more load). And in the second case b O a muscle called the brachioradialis (brachioradialis) receives a greater load. This is the part of the forearm that is responsible for its flexion. Yes, the function is the same as that of the biceps, but when the hand is turned, the load shifts from one muscle to another.

So. In pull-ups, whatever one may say, your hands fail first of all. Not the back at all. Only in the case of pull-ups with a direct grip, the brachioradialis is overloaded, and in the case of a reverse grip, the biceps. Since the biceps, as a rule, is better developed than the brachioradialis muscle, it can do more work. Hence, it turns out that pull-ups with a reverse grip seem “easier” to us.

Here, by the way, we can draw one of the important conclusions:

If you want to load your back more, pull yourself up with a reverse grip!

Because, thanks to the biceps, the back stays in work longer. And that means it gets a lot of work. Failure will still happen in the hands.

And one more conclusion:

If you want to pump up your biceps, pull yourself up with a reverse grip!

I will not focus on this now. It's just a different topic. But here you need to understand that pull-ups with a reverse grip are both basic exercises for the back and basic exercise for biceps. And due to the powerful metabolic response (more muscles are turned on at the same time), the muscles grow and / or become stronger, better.

So, it turns out that Are reverse grip pull-ups better? No, not really.

Pull-ups are still considered classics of physical training in most disciplines - functional training, calisthenics, CrossFit and military training.

Why you should do pull-ups

Here's the deal, if you like. not in anatomy, but in functionality. What is functional training anyway? This is the development of actions aimed at a certain practical result.

And in this regard, you need to understand that the pull-ups themselves pure form not found anywhere. This is just a part of some really applicable and for someone necessary movement.

In some case - it is a pulling movement from the exit by force. No, this is not about calisthenics or gymnastics. And, for example, in climbing a tree branch (once it was necessary) or overcoming a high vertical obstacle. For example, for a soldier to overcome a barrier or climb into a fireman's window. Or a thief. Or you, if you have forgotten the keys or are trying to get to the lady of the heart against the will of the dragon sitting at the entrance. OK. Concierge in the hostel.

Likewise, pull-ups it's part of the climbing movement, For example. Just imagine all the above situations. Is it convenient (and is it possible at all) to be taken with a reverse grip? Well, in the case of the branch, it's real. But in order to fully climb it, you will need to change the grip in the middle. general movement. In the case of a rock, a window, or a high barrier, this is simply unrealistic. Direct grip only.

That is why in the army, pull-ups with a direct grip have been and will be a basic exercise in all fitness tests. That is why they work there. It's just that such a grip is more common in real conditions. And what is tense there at the same time is the tenth thing.

As for calisthenics or gymnastics, then and here pull-ups are just a part of some more complex elements. Which as a result is more convenient to do with a grip from above. And absolutely do not care what is included more - back, biceps or brachioradialis. Either he did or he didn't. Or did it clearly and beautifully and got points.

CrossFit positions itself as functional training. For the same military, firefighters, athletes of other disciplines. Therefore, there even do not care about the execution technique. Just the more the better. And there are control points - you hang below, you rise by the crossbar. Everything.

By the way, with regard to the training process, in such schools of calisthenics as, for example, "THEN-X" by Chris Heria, all possible grips and hand positions are used to practice pull-ups. Why?

Yes, because it allows you to stay at work longer. Tired of cardiobrachialis? Let the biceps work. We changed the grip width - they gave some muscles a rest, others worked more. And, again, it all comes down to functionality, and not working out the muscles, as in bodybuilding.

By the way, at the expense of the width of the grip. He promised to say a few words about it.

A few words about grip width

There is an opinion that the wider the grip in pull-ups, the more you work on the width of the back. But physiologists say that muscles cannot grow in any particular direction. That is, if they are stressed enough, they will grow in all directions. And so, as provided by your genetics.

Who is right?

Both sides are right. Muscles really grow the way they can, and nothing else. Just with a wide grip the emphasis on the latissimus dorsi is shifted(of course, not completely) on the infraspinatus muscle(It is located in the region of the shoulder blade). And that, in the case of hypertrophy (growth), as it were, squeezes out the widest. As a result, it seems that the lat has become even wider (sorry for the tautology). Well, in general, it seems that the entire back is growing in breadth.

So… change grip, change. Work more muscles. How to change the position of the brushes, and the width itself.

conclusions

1. If you want to work specifically on your back, pull yourself up with a reverse grip.. Plus, this is a nice bonus to the size and strength of the biceps.
2. If you want to develop your functional abilities - pull yourself up with a direct grip.
3. If you want both, change grips. And both in brushes, and in width. For a wide setting of hands, by the way, it is really more convenient when the grip is straight.

Powerful and embossed biceps are an indicator of strength and great health. For many young people, bodybuilders are associated with big biceps. Most guys who first come to the gym begin to pump biceps. Today we will talk about pull-ups on the bar - a very effective exercise for developing the strength and mass of your hands.

Execution technique

Many athletes underestimate this exercise. For biceps training they prefer a variety of barbell and dumbbell curls. But in vain, because in addition to the biceps, this exercise also develops the muscles of the back. It has one advantage - it does not require iron to perform. After all, you may not have it, but there is a horizontal bar in almost every yard.

Pull-ups are very easy to do:

Grasp the bar with a reverse grip shoulder-width apart.
Look straight ahead. Pull up. Your chin should reach the bar.
Fix at the top point for two seconds. When training biceps, it is important to adhere to the principle of peak contraction.
Lower yourself gently.

If your goal is only working out the biceps, then do not unbend your arms to the end. However, if you do not mind that the back also participates in the exercise, then unbend to the end. It is very important not to rush, and not to jerk. If you help yourself with jerks, then, of course, you will do more repetitions. However, they will be of no use. Biceps love clean reps. So focus on quality, not quantity.

While doing pull-ups on the horizontal bar, your brachialis is actively involved in the work. For those who don't know, the brachialis is the muscle that runs under the biceps. Working out this muscle will allow you to make your arms visually larger. Brachialis is also active in exercises such as pull-ups with a direct grip, and hammers. So, do not underestimate the importance of such pull-ups for pumping biceps.

By doing this exercise, you can develop both strength and mass. To increase arm strength, you need to pull up slowly and lower quickly. That is, you should rise for about 10 seconds. And for lowering, two seconds will be enough.

To increase the volume of the biceps, you need to slowly lower. Try to do this a little longer than you lift, because the biceps are very fond of the negative phase. Notice how many lifters slowly lower the bar as they pump their biceps.

Everything that we have just talked about applies to pull-ups with an average reverse grip. Now let's talk about what will change if we take the bar with a narrower grip.

Narrow grip pull-ups

The grip is considered narrow if the distance between your brushes is 15 centimeters or less. The wider you grab the bar, the more the back muscles are included in the work. Accordingly, the narrower, the more the biceps and pectoral muscles work.

When pulling up, the muscles of the wrist actively work. The load on the brachialis decreases, and on the inner head of the biceps increases. Therefore, we can conclude that such pull-ups will help you raise the top of the biceps.

This exercise is completely safe for joints and ligaments. However, there are people in whom this type of pull-up causes discomfort in the wrist joints. In this case, it is necessary to replace this exercise with pull-ups with a parallel grip.

In addition to the arms and back, the inner part of the chest is actively working. This is the part of the chest that many athletes lag behind. After all, in classic bench presses lying swinging width and volume pectoral muscles. With the help of pull-ups with a narrow grip, you can draw the inner part of the chest well. This exercise is a great end to chest workouts.

Differences between pull-ups

Most lifters pull up with straight wide grips on back day, and nothing more. In this exercise, the back muscles mainly work, because the effort is carried out due to the reduction of the shoulder blades. And the biceps are practically not involved here.

Wide grip pull-ups involve the latissimus dorsi. The biceps receive a very small load, not enough to work it out.

If you pull up with a narrow straight grip, then most of the load will fall on the brachialis. This will help you make your arms look much bigger.

In this way by slightly changing the grip, you switch the load between the muscles. With this exercise alone, you can work almost your entire upper body.

Benefits of Reverse Pull Ups

Each exercise has its own advantages and disadvantages. First of all, they are expressed in the fact that not all people have the opportunity to fulfill them. And all people can pull themselves up, because there is a horizontal bar in every yard, and you do not need to go to the gym. And this exercise has other advantages:

The ability to replace the reverse grip with a parallel one. The effect of these two options is almost the same.
This is the easiest option for pull-ups on the horizontal bar. This grip is the most comfortable, which means that a person can perform the maximum number of repetitions, namely pulling himself up with a reverse grip.
This is a great way to increase strength and muscle mass all traction muscle groups. Especially if you work with extra weight.
These pull-ups are suitable for athletes of any level. It is loved by both beginners and advanced horizontal bar lovers.

As for the number of repetitions in pull-ups, it all depends on your goal. If you want to build muscle in your biceps, then you need to do 4 sets of 8-12 reps. If you can already pull up more than 12 times, then start exercising with additional weight. You can use anything as additional weight:

Giri.
Dumbbells.
Barbell discs.
Backpack with books or stones.

The main thing is to select such a weight that you can do no more than 12 reps per set.

If your goal is hardy and sculpted biceps, then the training principle is extremely simple. You need to complete approaches for the maximum number of times. At the same time, your maximum should constantly increase. There are many programs on the Internet in the form of tables that will help you develop endurance.

To develop hand and bicep strength, you need to perform the exercise at a slow pace. Even after you can no longer pull yourself up, you need to hang on the horizontal bar until you fall.

When doing pull-ups, do not swing, because this can not only injure you, but also significantly reduce the productivity of your workouts. Before performing pull-ups with a reverse grip on the biceps, be sure to stretch the wrist and elbow joints.

Try to reach the bar with your chest. By increasing the amplitude, you can achieve a wider back and voluminous arms.

Engage in the horizontal bar no more than three times a week. This will be enough to improve your muscles.

Experiment! Pull up with medium, wide, reverse grips. Do workouts at different intensities. Variety of the training process perfectly stimulates the development of muscle fibers. Now you know all about various types pull-ups, and you can build your training process so that not a single muscle of yours is left without attention!

Wide grip pull-ups on the horizontal bar is a movement that has a large number of fans and, along with push-ups, is a favorite basic exercise for many men and women, as it works out the back muscles in the most thorough way, as well as the main muscle groups of the upper body.

And while many people think of lifting on the bar as a fairly simple movement, in fact, the fundamental point is its correct execution.

What muscles are working?

Of course, you can include such an exercise in your training program. only in two cases. The first case: when you have already mastered the classic raises on the horizontal bar well enough and can perform it with ease for many approaches at a time. The second case does not exclude the first: wide pull-ups can be performed when the trainer “assigned” them to you.

It seems that such an exercise cannot have disadvantages, but this is far from the case. If done incorrectly, you can easily overload the back muscles, and in the worst case, even get injured. Beginners are especially affected by this, who already at the first stages try to “overdo it” and take too wide a grip, which can easily lead to microtrauma of the shoulder joints. Weights must also be used with caution.

Carefully! If you are a beginner, do not immediately practice a wide grip - this contributes to injury to muscles and joints. The distance between the palms should feel comfortable for you personally. Usually it is calculated as follows: your shoulder width plus twenty to twenty-five centimeters.

Classic implementation

Let's take a closer look at the implementation in stages. The execution rules are not complicated:

Raise your hands, place them shoulder-width apart and grab the horizontal bar;
If the bar is low, then bend your legs so that the torso hangs in the air. It is desirable that the crossbar is located higher for a comfortable exercise.
Hang a little under the weight of your own body. Then, in a smooth but vigorous movement, begin to rise to the chest so that the chin rises just above the bar. Don't make sudden movements!
When you reach this position, without stopping, lower the body down.
Keep all movements up and down under control. Stabilize your body by crossing your legs if you start to sway.

We return to the starting position without the use of sudden movements.

the broadest;
Rhomboid;
Big round.

We also use auxiliary muscles:

Large and small chest;
Biceps and triceps.

3 more varieties

In addition to the classic version, there are 3 more effective types of this exercise, using a wide grip.

1. Pull-ups with a wide grip on the head

Execution steps:

Hang on the bar, tighten your muscles, bending forward so that the back of your head goes over the bar;
It is recommended to cross your legs to block the rocking of the body and give a stable position;
Returning to the starting position, straighten your arms.

See the video for more details:

Important! Do not help yourself by swinging the body, as this reduces the effectiveness of the exercise by several times.

2. Reverse grip

Hang with a shoulder-width grip, palms facing.
Rise until your chin is over the bar;
When performing, it is recommended to slightly bend at the knees and cross the legs.

Performing the exercise, we direct the load on the following muscles:

the broadest;
Rhomboid.

3. Variables

This type of exercise allows you to load the rhomboid and latissimus dorsi. They are performed in the following sequence:

Hang with a straight wide grip;
Get up, I will direct my head to one hand;
On the next lift, point your head towards the other hand.

How to replace this exercise at home?

You can use push-ups from the floor from the knees.

In order to perform pull-ups with maximum efficiency, you need to use some recommendations:

Hanging on the horizontal bar is performed with a wide grip of the hands, directed with the hands away from you. Widely spaced arms load the back and form its silhouette.
Since this type of training is aimed at the maximum study of the latissimus dorsi, the effort when lifting should be concentrated on the muscles of the back, and not the arms. Please note that the back works, and the hands help, and not vice versa.
Elbow joints cannot be moved to the sides. This is a very important point, since the load from the latissimus dorsi muscle will go to the biceps. Do not jerk your arms - lift your torso, involving your back muscles.
If you find it difficult, correct the technique with the help of an instructor. Do not chase the number of approaches performed. Spend more time perfecting your technique.
We raise the body until the chest stops at the level of the horizontal bar, and the chin is above the crossbar. Do not stop moving until the maximum position is reached. If you do not reach the bar with your chin, it is better to reduce the number of approaches for a while.
With poorly developed spinal muscles, this pull-up is quite difficult to perform. You need to start with general physical development. As the back muscles strengthen, you can turn them on, gradually bringing up to three sets of ten exercises.
For an advanced level, it is recommended to use additional weight by adding weight to the belt.

What will be required

With the help of the horizontal bar, you can set an excellent load on the muscles of the back and arms. Along with the classic wide grip pull-ups, athletes around the world also use reverse grip pull-ups. The biomechanics of this exercise are a little different from regular pull-ups, and it's a great way to add variety to your training process and work your muscles from a slightly different angle. This exercise is used in almost all strength sports: from CrossFit to CrossFit, but everywhere athletes set different goals for themselves.

In this article, we will tell you how to do this exercise correctly and in what tasks it will be useful for you.

Benefits and contraindications

By regularly performing pull-ups on the horizontal bar with a reverse grip, you perfectly develop your core muscles and make them stronger. They are also a great utility for other, more complex bodyweight exercises, like plyometric jumping pull-ups, angled pull-ups, or two-arm power-ups.

Reverse grip pull-ups are great for developing strength in the palms, hands, and forearms. This will play into our hands when performing exercises such as deadlifts, barbell rows in an incline, or climbs.

Due to the strong grip, the projectile will not slip out of the hands, and the forearms and hands will not get tired before the target muscle group.

However, not everything is so clear with this exercise. Some athletes often have problems with it. Its implementation requires good stretching and mobility of the shoulder joints. If your deltoid muscles are enslaved, it will be difficult to perform it, and in very advanced cases, it can even be fraught with injury to the shoulder ligaments or tear of the deltoid muscle.

It is possible and necessary to deal with this problem, just make it a rule to start any workout with a thorough warm-up and stretching of the shoulder girdle. The most effective exercise for this exercise is the twisting of the arms with a stick. After a couple of weeks of doing it, you will notice that the shoulder joint has become much more mobile, and any kind of traction exercises for the back or pressing exercises for the chest and shoulders are much easier and more comfortable.

Also, a strong load falls on the elbow joints and ligaments. If in the relatively recent past you have had problems with them, it is better to refuse to perform this exercise or replace it with regular pull-ups or pull-ups of the upper block to the chest.

What muscles are working?

Let's see what muscles work with pull-ups with a reverse grip:

The main load falls on the muscles of the back: the latissimus dorsi, rhomboid, trapezius.
The biceps and posterior bundles of the deltoid muscles are also actively involved in the movement.
They stabilize the movement and prevent us from losing balance, the abdominal muscles and the extensors of the spine.

Varieties of exercise

There are three main variations of this exercise:

Pull-ups with a narrow reverse grip

This option most shifts the load on the hands. The back works much less here, and only in the first half of the amplitude. Further, the lifting of the body is carried out purely by bending the arms at the elbow joint, which, according to biomechanics, is more like lifting a barbell for biceps than pulling up. The narrower the hands are placed, the more isolated the biceps work is, however, setting the hands too narrow (close) can harm the ligaments of your wrists.

Pull-ups with medium reverse grip

Using a medium grip, you almost exactly mimic the pull of the upper block with a medium reverse grip. And this, in turn, is one of the exercises for developing the lower part of the latissimus dorsi, due to which a V-shaped back is formed. It is important to try to “turn off” the arm movement as much as possible and try to fully focus on the work of the back. Deflection in thoracic region the spine in this variation should be slightly smaller than in the others, so it will be easier for you to concentrate on the work of the lats.

Pull-ups with a wide reverse grip

An extremely effective exercise for giving the back an impressive width. However, it is not without its drawbacks: due to the wide grip, the hands “twist” a little inward. Hanging on the horizontal bar becomes uncomfortable and sometimes even painful. The straps only exacerbate this problem. If you do this exercise with additional weight, then the brushes literally break out. To avoid this, you need to work with an amplitude that is comfortable for you (slightly wider than your shoulders) and do not try to reach the crossbar with your chin, but emphasize the load only on the work of the back (do not go through the last 25% of the amplitude).

Exercise technique

The technique of performing the exercise consists in the following sequence of movements:

Choosing a grip

After you have decided on the width of your grip that you need, start doing pull-ups. Often, beginners have a question: “Which grip should I use: open or closed?”. When pulling up with a narrow reverse grip, it is better to use an open grip, and place the thumb on top of the index finger. So the biceps and forearms will receive more load, and the load will be continuous: at the top point - maximum contraction, at the bottom - full stretch.

A good pump is guaranteed. In other variations, this moment is not so important, do as you like. But keep in mind that holding your weight with a closed grip is much easier. The likelihood that the fingers will open is reduced. The next frequently asked question is “Should we use straps?”. If your goal is to isolate your back muscles as much as possible, then yes. However, they are completely useless when doing pull-ups with a narrow reverse grip.

Start of movement

Start pulling your back muscles up. Approximately the first half of the amplitude should be passed solely due to their reduction. To better feel their contraction, as you lift, try to bring your shoulder blades together and create a slight deflection in the thoracic spine. The positive phase of the amplitude will be performed on exhalation. The most common mistake when pulling up is throwing your head back, almost every second athlete does it. And both beginners and experienced. Do not do this, as you will create too much compression on the cervical spine. Keep an eye on the position of the elbows, you do not need to place them to the sides, they should move along the body.

Maintain the correct range

Perform pull-ups in the planned amplitude. It is not necessary to lift the chin above the crossbar, it is much more important for us to fully work out the muscles than to amuse our “ego”. At the end point, you should not feel any discomfort in the shoulders or hands.

Completion phase

Pause for a second at the point of peak contraction to increase the load on the latissimus dorsi or biceps. After that, begin to slowly lower yourself down, spreading your shoulder blades to the side and feeling the stretch in your muscles. The downward movement should occur on inspiration. Fully straighten up at the bottom point and after a second, repeat the movement.

Pull-up program

If you're having trouble doing this exercise and can't seem to get more than 5-7 reps in one set, try this program. It is designed for 10 workouts, the rest time between them should be 2-3 days. We do not only pull-ups with a reverse grip, but also other exercises on the back and arms in order to comprehensively work out all the muscles involved in the movement.

Workout number	Exercises	Number of repetitions and approaches
1	Wide grip pull-ups Horizontal block pull with a narrow parallel grip	4x8 3x12 3x12 3x10
2	"Hammers" with dumbbells	3x6 3x10 3x10 3x15
3	Wide grip pull-ups Vertical block pull with a narrow parallel grip Hanging on a towel	3x10 4x12 3 - to failure
4		4x6 4x6 3 - to failure
5	Wide grip pull-ups Lifting dumbbells for biceps with supination Hanging leg raise	4x10 3x5 4x10 4x15
6	Power out with two hands "Jumping" pull-ups Hanging on a towel	3x6 3x15 3 - to failure
7	Diagonal pull-ups Reverse middle grip pull-ups	3x12 3x12 3x12

Crossfit complexes with exercise

Most of the crossfit complexes contain pull-ups on the horizontal bar. No one bothers you to diversify the load and replace the classic wide-grip pull-ups with reverse-grip pull-ups with any comfortable hand position. This will increase the productivity of the workout, as most athletes find this exercise much more difficult. After a couple of weeks of training in this format, you will notice that the arms have become noticeably stronger, the grip has improved, and the volume of the biceps has increased.