Take 20 minutes today to do 3 sets of push-ups or pull-ups. Your body will thank you
Let’s begin with the end in mind. So you wanna do a pull up eh? Pull-ups are a true test to somebody’s level of fitness.
So where do you fit in?
If you’re just beginning a weight loss or workout program, the pull up is probably last on your list of things to do. Maybe because you can’t do it. Why not make it the perfect goal to try and reach? If you do reach this goal, you’re almost guaranteed to have a stronger back and bigger biceps.
- A Pull up is when your hands are facing away from you. You’ll get a great back and bicep workout.
- A Chin up is when your hands are facing towards you. Although this still works your back. There’s a greater emphasis on your biceps.
Pull-ups have been part of my 20-minute workout routine for the last 10 years. The perfect pull up bar I purchased 10 years ago has paid for itself many times over. If you’re lucky enough to have a gym membership, you’ll find chin up bars all over the gym. Before I bought the chin up bar I would use the monkey bars at the playgrounds that I took my kids to. Whenever asked I always recommend pull-ups to build all around upper body strength.
First, you have to be able to do a pull-up.
Grab a bar with a grip slightly wider than shoulder width. Hang all they way down. Bring your chin above the bar and hold for a brief pause. Since starting this post, I’ve realized I’ve not been coming all the way down. I’m trying to go slower and concentrate on isolating the back and biceps. Once you can do one, work on adding more and try doing 3 sets of as many you can do.
Some strength-training exercises involve just a short list of muscles, chin-ups use more than a dozen muscles. This exercise targets the latissimus dorsi (your lats) muscles of your back. It also involves a number of muscles in your arms, shoulders, and chest, including your posterior deltoids, triceps, biceps and lower and middle trapezius. You don’t have to be an athlete to reap the benefits from pull ups. The muscles the pull up strengthens are used in things we do in everyday life. Even lifting ourselves out of a chair. The most important thing is to make sure you work those often neglected back muscles. Many times, I will see people complaining of upper back and neck pain, which is associated with people doing more push-ups and benching movements than pulling motions. So make sure you work those back muscles as much as you do those chest muscles. Don’t just do push-ups for your upper body, add pull-ups or “modified” pull-ups to your routine.
Want big biceps?
Do close grip chin-ups. If you can do 3 sets of 10, your biceps will grow into cannons in no time.
When I say, begin with the end in mind, be patient and know if you can’t do these exercises right now, with hard work you’ll be doing pull-ups real soon. Focus on doing that first one and then you’re on you’re way, to a ripped upper body.