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Pull up vs chin up, foods to get rid of belly fat - Test Out

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Pull-ups are prime among back exercises, however, they are not a particularly easy exercise, and as such many people may not be able to perform them.
Exercise textbooks will generally show you two photos demonstrating how to do pull-ups – the starting point in the bottom, deadhang position and the mid-point in the top, flexed position.
Those are the basics of pull-up technique that you’ll find in most exercise instructional resources. So, each exercise involves the same vertical pulling movement, but there are some subtle differences in the technique and also the muscles that are activated. Once you can do at least a few to several repetitions of pull-ups or chin-ups, it’s time to start varying your pull-up grips once in awhile. Neutral-grip Pull-ups, with the palms facing each other on parallel bars, are perhaps the safest and strongest version of pull-ups, and are the pull-up of choice for people with current and past shoulder problems. Those three variations should form the foundation of your pull-up training, but there are many other variations you can experiment with, too: close-grip and wide grip pull-ups and chin-ups, commando pull-ups (aka mountain climber pull-ups and stacked pull-ups), and many others. And you can find even more pull-up and chin-up variations in this blogpost here: 25 Different Kinds of Pull-ups, Chin-ups, and Other Variations.
Now, it’s true that you may initially feel stronger in the pull-up exercise by only going to near-lockout, but it’s only because you’re already weak in that bottom ROM. There are several other common pull-up and chin-up training mistakes that can undermine your progress – oftentimes, without you even knowing it. Again, there are so many benefits from doing pull-ups and chin-ups as part of your exercise routine.
The pull-up is a superb exercise for improving health, fitness, strength, and muscle development.
Suffice to say, almost any goal that can be accomplished through strength training, would benefit from the inclusion of the pull-up exercise. If you can’t do any pull-ups yet, then some easier variations will be needed to work your way up to them. The Flexed-Arm Hang – This involves holding yourself in the top position of the pull-up exercise for as long as possible. Note: once you can do negative repetition pull-ups, you can finish your sets with a flexed-arm hang for a little extra conditioning.
Assisted Repetition Pull-ups – If you can almost do a full pull-up or chin-up, then performing assisted repetitions might be a good idea.
Bench-assisted pull-ups: use your legs to support some of your weight while performing pull-ups and chin-ups.
Note: once you can do assisted repetition pull-ups, you can finish your sets with some negative reps for a little extra conditioning. Below, you’ll find some pull-up training tips to help you put some of these ideas into practice.
The number one most important thing you can do is to practice optimal pull-up technique as often as possible, without training to exhaustion.
In my experience, I’ve found that the Grease the Groove protocol (aka GTG) is an excellent method for improving beginner and some intermediate level pull-up trainees results over the short-term. GTG Instructions: Several times each and every day (5-6 days per week, 1-2 days off), perform a sub-maximal set of pull-ups (or an easier variation, if necessary). If that interests you, then I go into a little more detail on the GTG method in this program here (refer to instructions for Month 1), Also, if you decide to commit to a GTG routine, then check out this article on how to optimize the GTG protocol for pull-ups here: The Fastest Way to Increase Your Pull-up Strength in a Short Period of Time. Now, I can’t stress enough that it is of paramount importance that you get your pull-up technique mastered now. If you struggle to simply hold onto a pull-up bar – even just to support some of your bodyweight while hanging from your hands, then some special strategies may be in order.
Doing a pyramid workout is a great way to get in a high-volume pull-up workout that will help to build your strength and increase the number of reps you can do.
Alternatively, you can do doubles like this: 2, 4, 6, 8, 10, 8, 6, 4, 2 = 50 total pullups. And a single-step pyramid up to 10 reps and back down again 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 = 100 total pullups. If you don’t have access to a weight belt or weight vest, then a backpack makes a suitable alternative for weighted pull-ups.
If you’re an advanced trainee, then weighted pull-ups would be my tool of choice for breaking through a plateau and increasing your reps. Basically, you warmup, perform a bodyweight set of pull-ups or chin-ups, and then progressively add heavier weight each set until you work in the 3-5ish range for 2-3 sets.
Another way to keep making progress with your pull-ups is to increase the sophistication of the exercise.
There are some more advanced pull-up training strategies to help you break a plateau here: 3 Advanced Strategies to Help You Break a Pull-up Training Plateau. There are some tips and strategies that will help you instantly improve your pull-up strength and performance, and some long-term training strategies for all skill levels, too. So, if you want to take your pull-up training to the next level, be sure to sign up for the free course using the form below. If you’ve ever been stuck, frustrated, or even mad that you can’t get better at pull-ups and chin-ups, and you’d like a done-for-you system that will take you by the hand and show you EXACTLY what you need to do in order to rapidly increase your pull-up strength and performance – no matter who you are or what your starting point is – then allow me to introduce you to the most effective pull-up and chin-up training system currently available. The Pull-up Solution is a comprehensive pull-up training system that is fully-customizable to both your skill and conditioning level, and was created to be personalized to your unique needs and circumstances. The Pull-up Solution is a step-by-step, do-it-yourself exercise program that is the closest thing to having a coach as possible, without actually having one.
So, if you’ve been struggling with pull-ups and chin-ups and are ready and willing to put in the work necessary to change that, using a tested-and-proven program that guarantees results, then why don’t you head on over to the official website to see if The Pull-up Solution would be right for you.
I suggest that pull ups is an umbrella category, and there are several different variations within that category including the overhand grip (traditionally called the pull up), reverse grip (the chin up), and opposing grip. The muscles used in the pull up in the static stability start position include: the middle and lower trapezius, rhomboids, pectoralis major and minor, deltoids, infraspinatus, latissimus dorsi, teres major, subscapularis, biceps brachii, brachialis, brachioradialis, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum profundus, flexor digitorum superficialis, and flexor pollicis longus, external oblique, and erector spinae. During the ascending phase (the pull portion) all the muscles work together, acting concentrically. A study published by the Journal of Strength and Conditioning Research aimed to compare the conventional pull up and chin up with a rotational exercise using the perfect pull up twisting handles.

Taking these average values allowed researchers to see which muscles increased in muscle activation during pull up testing.
A general pattern of sequential activation occurred, suggesting that pull ups and chin ups were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus doris recruitment.
A common misconception about the chin up is that it does not recruit the same muscles as the pull up, namely, the latissimus dorsi. Chin ups are important to baseball pitchers for the acceleration phase of throwing as well as tennis players in the acceleration phase of the tennis forehand.
At the end of the day, a pull up is a pull up, if you do reverse grip (the chin up), opposing grip, or overhand grip. The pull-up and its brother, the chin-up, are two of the most powerful exercises for building a big, strong back. Resistance bands are fantastic for helping you to learn the movement if a full pull-up is still a bit beyond you. Once you have these nailed, they’re really controlled you’ll be ready for a full pull-up and serious gains. The paper referenced above suggests that your one rep max bench press should be the same as your one rep max weighted pull-up. You’ll also learn how to work up to your first pull-up, and then your first 10 reps, 20 reps, or more. Pull-ups are one of the most difficult exercises to master, and most people hit a plateau in their progress very fast, if they get any results at all. So, in case anybody is wondering, or needs to see it to believe it… women CAN do pull-ups. And if you’d like some more gear ideas that may help make pull-up training a little easier, more comfortable, and even fun, then check out the Pull-up Training Buyers Guide which you can find on the Gear Page. But a lot more goes into proper pull-up form, and there’s way more when it comes to optimizing your pull-up technique. For example, pull-ups tend to work the lats more than chin-ups, which tend to work the biceps a little more than pull-ups. The real issue here is that most people do not perform pull-ups and chin-ups through a full range of motion, and this is especially true when it comes to locking out the elbows in the deadhang position. But if you ignore that crucial part of the exercise, you’ll be handicapping your pull-up training potential right from the start. This comes in many different shapes and forms, but oftentimes it involves tilting the head back and jutting the chin forward to reach the chin higher and get it over the bar at the top of the repetition.
Many people are totally unaware of what to do with their shoulders during the pull-up exercise.
So, I put together a special report all about the Top 10 Most Common Pull-up and Chin-up Training Mistakes and the Latest Tips on How to Easily Correct Them.
Obviously, all of the other benefits of exercise, in general, will also apply to pull-up training: increased bone density, better heart health, higher energy levels, stronger metabolism, etc.
You can use the pull-up and chin-up exercises for: straight sets, supersets, circuit sets, drop sets, pyramid training, grease-the-groove training, high intensity interval training (HIIT), high-density training, escalated-density training, combo training, hybrid training, movement-skill training, endurance training, strength-endurance training, max-strength training, and so much more.
Functional trainers would call it a vertical pulling exercise, which is a critical movement to include in your fitness routine. Usually, the best thing you can do is to use an exercise that mimics the pull-up as closely as possible. Basically, you hold onto a pull-up bar and hang in the flexed position with the proper tension in the body to activate the musculature involved in the pull-up exercise.
This involves moving through the full range of motion of the pull-up exercise, but using some form of assistance or support to help you throughout each repetition.
Your goal should be to do as many pull-ups as possible throughout the course of each day, and however you accomplish those reps is up to you (e.g.
In these situations, and assuming you’ve been cleared to exercise by your doctor, then I would usually recommend the use of the lat-pulldown machine or the assisted pull-ups machine that many gyms provide. Or, alternatively, you could just perform your normal pull-up workouts with 5 extra pounds attached, and then add 2.5 to 5 pounds each week. For example, working on one-arm pull-up components will produce similar strength gains as weighted pull-ups will – just without the need for additional load. Well, according to some Internet debates, that’s the case, but I contend that chin ups are in fact pull ups. In this article, we will explore the chin up in depth and how it activates our muscles, as well as how it differs from the pull up.
The pull up can increase shoulder girdle stability, upper body muscular pulling strength, and performance of activities requiring high levels of relative strength. The pectoralis major and biceps brachii had significantly higher EMG activation during the chin up than during the pull up. Even though the pattern is the same for pull up and chin up, the activation is at different intensities. But the research showed that in both the chin up and pull up, motor recruitment patterns for the muscle groups were generally the same. Gathering data from the University of Michigan, we are able to see where the chin up and pull up differ anatomically and why certain muscles are recruited more than others.
The overhand pull up range of motion sits at 136°, which makes the overhand pull up have greater range of motion.
The overhand pull up range of motion sits at roughly 182°, which makes the overhand pull up have a greater overall shoulder range of motion. Greater range of motion can mean different muscle activation in the movement, especially for the closed kinetic chain movement like pull up variations. If you CrossFit, the strict muscle up uses the chin up to help with the initial pull because the biceps brachii are in full activation. Pull-ups are done with the palms pronated (facing away from you) and chin-ups are done with the palms facing towards you (supinated). Most people will find pull-ups harder than chin-ups, likely due to the fact that there is higher muscle activation in the pecs and biceps in a chin-up. Pull-ups can take a while to work towards if you’re a new trainee or if you’ve never really focused on them before.

The bottom part of the movement is normally the hardest part for people and you have likely seen a half-rep hero smashing out pull-ups with arms barely extending beyond about 90 degrees at the elbow…I wonder if he could do a full pull-up from a dead hang! The eccentric phase of a lift is what causes the worst soreness and the first time you push yourself onto a negative chin-up might make you wince when opening a drawer the day after. If you weigh about 80kg and can rep 100kg on the bench press easily for 5 reps but can’t do more than a couple of pull-ups, you need to work on your pull-ups, big time.
Basically, this page will give you a detailed introduction to the fundamentals of pull-up and chin-up training: gear selection, a detailed look at proper pull-up and chin-up form, the best pull-up variations and exercises (including beginner and even ultra-beginner level pull-up exercises), common mistakes to avoid, top tips for all skill levels, and some of the best pull-up workouts for beginner, intermediate, and advanced trainees.
So, here’s a video that will give you an in-depth look at how to do pull-ups with not just proper form, but optimal technique. On the contrary, it seems that most people will do anything to get their chin over the bar. You’ll get much better results over the long term if you train your pull-ups and chin-ups through a full range of motion. This might be acceptable for an infrequent pull-up test, but it’s not a good idea when training. But regardless, this movement performance wouldn’t be possible without the foundation I built with pull-ups. You can work on assisted one-arm pull-ups, one-arm flexed-arm hangs (assisted, if necessary), negative reps, or assisted reps. Plus, I’ll show you my free 3-month program that has helped thousands of people increase their pull-up numbers since I released it in 2011.
So, whether you’re struggling to nail your first pull-up, or you’ve been stuck at a plateau for a long time – and want to supercharge your strength on the bar to score your first 10, 20, or even 30 pull-ups – this system was created for people just like you. The pull up and its variations can be progressed, regressed, and performed throughout a training year.
The pull up is a closed kinetic chain upper body exercise that promotes stability in the shoulder joint and multiple contractions, which can be transferred to different movements like rope climbing, swimming, and even fighting. The chin up has more contraction in the biceps brachii and pectoralis major, but initial static stability and ascension is the same.
The reason for this is because the arms are wider in the overhand pull up than the chin up, which would cause for slower velocity for the chin up (and further distance in the chin up). This elbow range of motion can explain why the chin up has more biceps involvement versus the pull up. This can explain why the chin up activates the pectoral muscles and the pull up activates the lower trapezius more so than the chin up. When it comes to chin ups and overhand pull ups, the same muscles are activated but at different strengths, so it’s about how the exercise will benefit the progressive movement or sport you are working towards. Often, gyms will have pull-up handles which offer a neutral or semi-supinated grip but here I’ll discuss the differences between the pronated and supinated grips. A balanced push to pull strength ratio is vital if you want to be a well-rounded lifter or athlete. And based on my experience, I’d estimate that 9 out of 10 people perform pull-ups either improperly or inefficiently. The pull-up is not a neck exercise, and no amount of straining at the neck is going to help you get any higher.
So, if you catch yourself straining, jutting your chin, or gritting your teeth, then check your neck’s alignment. To make matters worse, some pull-up instructional resources even teach this as the proper technique. That’s also one of the reasons why I tend to recommend against lat pull-down and assisted pull-up machines except in certain circumstances (see below). Also, your goal should be to do more pull-ups than the day before – every single day you grease the groove. Refer to the detailed pull-up technique tutorial video above until you’ve got it dialed in.
Also, when it comes to advanced pull-up trainees who are in the 16-20+ repetition range, the better you get, the harder it gets.
And there are many other advanced pull-up variations that increase the challenge of the exercise, too, such as archer pull-ups, side to side pull-ups, and many others.
Specifically, a pad, which is connected through a cable to weighted plates (which is set to the lifter's choosing), goes beneath the knees and removes a percentage of weight from each pull-up, thereby making the lift possible. Without proper training, most people can’t do a single pull-up, let alone 10, 20, or 30+ reps. There are many ways to program this, but here are three tried-and-true beginner-level progressions for working your way up to full pull-ups. Work up to performing 5 sets of at least 3-8 repetitions, and then test yourself to see if you can perform any unassisted pull-ups.
Keep performing sets until your pull-up technique starts to decline, and stop if you reach 15-20 sets.
All other things being equal, obviously, the one who can do a pull-up with more weight will probably be able to do more bodyweight reps without any weight attached – just like how a 405 lb squatter will out-rep a 315 lb squatter when they load up a barbell with only 225 lbs.
In fact, you’d have a hard time finding a personal trainer or strength and conditioning specialist who does not use pull-ups as part of their training routines. Try to set a new personal record each time your perform this pull-up workout by doing either more reps per set or more sets than your last session. The information on this page will show you how to do more pull-ups and chin-ups – no matter who you are or what your starting point is.
Regardless, the pull-up not only provides excellent physical benefits in terms of health and fitness, but it is also an essential aspect of climbing technique, which may come in handy someday. And here are two ways to keep increasing your pull-up strength and performance once you’ve gotten into the advanced stage.

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