How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?)
Narrow or wide grip: how to pull up on the horizontal bar?
Pull-ups are the most effective basic exercise for developing muscles and maintaining a familiar posture. All that is needed to complete it is a crossbar. It would seem that everything is simple - reach out and lift the body up. But this main question arises every time you and your friends decide to compete in strength - which grip is more correct to pull up? To end all the ongoing controversy, the personal fitness trainer Manvel Mamoyan tells if there is a one hundred percent option and how to choose the hand position that suits you.
What muscles work when doing pull-ups ?
The main benefit of pull-ups is that they allow you to work out almost all the main muscles of the shoulders and back:
Muscles of the back:
- Big Breasts
- Small Breasts
- Front cogs
Also included in muscle work:
- Rear delta
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Increasing the number of pull-ups is easy. The key is to avoid common mistakes.
How do you choose the grip that's right for you?
Pull-ups can be done in different ways. They are understood as a change in grip - its width and the location of the hands on the bar. There is definitely no right or wrong option.
To determine the most effective type of pull-up for you, you need to understand which body parts you need to work out. It is the different grips that allow you to optimally distribute the load between individual muscle groups.
With this grip, the upper part of the latissimus dorsi is mainly involved in the work.
Jump up and hold the horizontal bar with a wide grip - the distance of the arms is about 20-25 cm wider than the shoulders. Keep your elbows in place while doing the exercises.
Pull up until your chest is flush with the bar or slightly lower.
Classic (medium) grip, slightly wider than shoulder width
For beginners, pull-ups with an average grip will be much easier, it is better to start with them. This position evenly distributes the load between the muscles of the back and arms. When doing pull-ups, pay attention to the position of the body: the shoulders are straight, the back is straight. Pull your chest up to the bar.
Positioning the hands close so that they almost touch each othera, you will work the muscles of almost the entire upper body. This will involve not only the muscles of the arms and back, but also the area close to the spine will be included in the work and the chest.
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Reverse grip pull-ups
Unlike pull-ups with a direct grip, the possibility of a wide arm position is excluded here. It is anatomically inconvenient to perform such pull-ups.
Reverse grip is considered more power, biceps are included in the work. For those with strong arms, these pull-ups may seem easy. To increase performance, it is recommended to do exercises with additional weight on the belt.
Reverse tight grip
Reverse grip pull-ups are the best at working the lower lats and outer biceps head.
Neutral grip pull-ups
To pull up with a neutral grip, you need a special bar with handles running parallel to each other. The distance between them is small, usually narrower or shoulder-width apart.
Neutral grip pull-ups are easier than other pull-ups, as they involve the chest, back and shoulder muscles that help the biceps to flex the arms at the elbows. In this case, you can maximize the number of repetitions.
If chin-ups are amenable to you for one or two, even with an additional load, it is not a fact that you can easily do at least one repetition with one hand. These pull-ups are the most difficult. The latissimus and upper back muscles are involved in the work, which will help to achieve the effect of the Bruce Lee wings.