22 Pull-ups with Perfect Form

Did you know that you can carry out more than a standard ChinUp with your Chin Up Bar? The result is can get more use out of your Chin Up bar, working out a higher number of muscle groups and giving you a far better overall toned an muscular appearence.

Chin Up

Chin ups should be performed by griping the Pull Up Bar with palms facing towards you (this is called a supinated grip). You should lift yourself up until your chin is higher than the bar, ideally until you can touch the bar with your pectoral area. If you can’t do this at the beginning you can conduct negative chin ups where you use a chair to put yourself in the raised position and lower yourself down. You can do assisted chin ups; where a resistance band, box or assistant aids you with the last small push to the top.  Finally you could try kip chin ups; where a swinging motion of the leg can be used to aid you in the motion. Once you can do chin ups you can start adding ballast to make the exercise harder.

Targets: Latissimus dorsi

Pull Ups

Pull ups should be completed in an identical way as chin ups however with the palms facing away from you (this is called a pronated grip). By modifying your grip, and the movement this restricts you to less stress is put upon on utilising the biceps which will force the other muscles to be exercised more.

Targets: Latissimus dorsi

Hanging Leg Raises

Leg raises are carried out by dangling from the Chin-Up bar and raising the lower body up in a straight line to make an L shape or right angle.

Targets: Stomach

Incline Push Ups

We all know that a press up is a poor man’s bench press, but when on holiday a press up is better than chest workout.

With some of the newer generation no drilling required PullUp bars such as the P90X Chin Up Bar these can be placed on the floor and the frame utilised for conducting incline press ups, instead of just doing standard press ups. By conducting the exercise on an incline greater focus is placed on the upper muscles which will give a fuller and better look throughout the body instead of just focusing on the lower pectoral muscles.

Targets: Chest Muscles

Decline Push Ups

In an identical way as you have just used the bar to carry out incline press ups you can also put your feet on it to conduct decline press ups; which will focus on the lower pec area instead of the upper.

Targets: Lower Chest Muscles

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