Pull-ups/Chin-ups is another basic form of exercise which works on a large number of muscle groups and can be performed without weights. It helps in increasing strength and attaining a bigger/broader torso.
Many people use the terms pull-ups and chin-ups synonymously. However these are two different exercises working on diff muscle groups. The difference is in the grip.
Pull-ups. Palms facing away with arms wider than your shoulder. Works more on lat muscles and less on biceps, more back. Harder as compared to chin-ups.
Chin-ups. Palms facing you with arms slightly in than your shoulders. Works on your biceps more. Easier than pull-ups.
Beginners usually find pull-ups difficult to start with. However nothing to get disheartened as strength will gradually increase. To start with support can be taken.
Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar.
Technique is very important to get the right workout and to avoid spraining anything.
Pull-up & Chin-up Technique.
1. Starting position: Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep. Put the bar close to your fingers, not in the palm of your hand. It minimizes callus formation.
Also, you will find many people wearing gloves while doing chin-ups/pull-ups to prevent callus formation.
2. Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
3. Chest Up. Don’t let your shoulders go forward. Lead with your chest up & keep your shoulders back.
4. Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
5. Bend Your Legs. This prevents touching the floor while coming down and hence taking support from floor everytime you come down.
Be as slow as you can while coming down. This will put the muscle under maximum tension over a longer period of time.
Common Errors
Most common error on Pull-ups & Chin-ups is cheating the range of motion by not going low or high enough on each rep.
1. Not Straightening the Arms: Keeping your arms bent is partial chin-ups/pull-ups. Straighten them while coming down to increase strength.
2. Swaying Legs/Using hips: While going up, swaying of legs and using of your hips is not advisable (many people do that in order to pull up). Try to be steady while you pull your body up.
3. Chin to the Bar: Try to raise yourself till your chin is at the level of the bar. People go only as up when their forehead touches the bar. This again is partial chin up/pull up.
In case of more resistance is needed, add weight to challenge yourself more. Following variations can be tried out.
1. Dumbbell Between Legs: Cross your legs backwards with knees bent. Ask your partner to place a dumbbell between your feet. Now try to do repetitions.
2. Belt & weights: Wear a belt. Suspend weights from the belt before hooking it.
