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To see a perfectly executed pull-up, is to see one who has been able to master an exerciseIs This the New Celebrity Diet?. Read more ... » that requires the ultimate measure of upper body strength. When done properly, it is clean, and smooth and clearly a great way to show off as it recruits every muscleSee How I Gained 20 Pounds of Lean Muscle with P90X. Read more ... » in the upper body.
If you ask any fitnessFollow These 9 Tips to See Success on Your Fitness Journey. Read more ... » trainer, or strength coach, the pull-ups will be on the list of top five exercises you should be doing, and rightly so as it provides you with a lean built muscle when done correctly. Not only does it work out your sides, but it also hits your shoulders, arms, and back, ultimately giving you the most “bang for your buck” so to speak when it comes to time put in, versus resultsWhen Will You See Results? Plus, Answers to More of Your Top Fitness Questions. Read more ... » coming out.
Why pull ups?
- effective exercise for developing upper body muscle group
- improve your posture
- good indicator of balanced body composition
- help to reduce body fatHow to get rid of back fat. Read more ... »
- simple and effective exercise
- makes your back look lean and sexy
- challenge inducer
Where it Hits
As we all can see when observing someone doing a pull-up or chin-up, they are high in hits and take a lot of strength just to complete one rep. They are one of the best exercises to utilize when working to develop your upper back and shoulder muscles because they increase your strength within the core6 Moves for a Six-Pack, An Isometric Core Workout from Tony Horton. Read more ... » of your back and of course your biceps. Furthermore, they are the most effective way of working the biggest upper body muscle group; the latissimus dorsi and is quite effective in building up hand grip strength.
Another side effect of doing these exercises that is just as beneficial as the added muscle and strength to your shoulders and back, is the fact that it strengthens your core muscles as well. During a pull-up your abdominal muscles work to help generate force so that you can lift your body up from the ground (it is working against gravity), and must also be utilized in stabilizing your torso and spine. Your pelvic muscles do a similar job as well, stabilizing itself to keep your organs in place. The problem with this stabilization is that if your stabilizing muscles are not in shape, it will lead to poor performance and possibly injuries.
Finally, they increase overall upper body pulling ability, this influencing our capability when it comes to strength and power as a full unit.
Having good posture is one of those things that you were taught, but hardly ever gets paid attention to. If you find that you slouch in your chair, or have back pain, it might be because your posture is weak. Pull-ups develop the main muscles that keep your back strong and with a stronger back you are able to sit up straight in your chair easier and have reduced back pain in some cases.
If you can improve your posture through pull-ups, then you can appear as if your body is taller and slimmer, as your back muscles will be leaner and stronger.
Fitness tests are big when it comes down to physical strength. Many organizations require fitness tests if you are looking for a physically demanding position. For example, the United States Marine Corps require pull-ups as they are a vital way of testing the strength among service members. Furthermore. SWAT teams and Special Forces require a minimum number of repetitions to be performed before a candidate can even get the chance of possible acceptance.
In a standard test, 4 pull-ups with a full tactical load (40kg of weapons, ammunition, etc.) is required as it imitates the amount of strength you would need to get say onto a helicopter.
Pull-ups are simple in nature of execution, but are complex when it comes to aspects involved. A proper pull-up recruits 18 different muscles (see our article on anatomy) but only require a pull-up bar to train on (or something you can hang off of). There is no need for specialized equipment, and these exercises can be done almost anywhere.
They burn a lot of caloriesHow Many Calories Should I Eat?. Read more ... », as they take a lot of effort. They also help to increase your metabolism (as they increase your resting metabolic rate), and they help to reduce overall belly fatDon’t Make a New Year’s Resolution. Make a #REALsolution.. Read more ... » in the long term as they improve your body’s capability to burn fatReader Question: How Do I Start an Exercise Program?. Read more ... » while at rest.
Furthermore, they employ the biggest upper body muscle group, and if done in addition to other body weight or strength training exercises, can be utilized to help you gain lean muscle.
Strong and Sexy
Women tend to lack upper body strength in comparison to men and therefore can be more prone to injuries when doing common movements such as lifting a box (or a child) that require a stronger back.
For women, a leaner back looks super sexy by today’s standards, so it has its plus sides. For men, having a muscular back is always admired. So doing pull-ups overall will help you look stronger and sexier when it comes to wearing those dresses and tank tops. Let’s not forget either that muscles are denser than fat and therefore building lean muscle helps to reduce body fatHow to Reduce Body Fat Percentage. Read more ... » and makes you look slimmer, not bigger.
Change and Motivation
The fact of the matter is that less than 5% of the general population can do a pull-up, so if you want to make yourself stand out from the crowd, then this is a good way to do so. Pull-ups are also good as challenge inducers, so if feeling lethargic, you can always challenge yourself to a set number a day and chart how you progress. It will be fun and you’ll get stronger!
So if you ever see someone executing a pull-up, or wonder why such and such at the gym is leaner than you despite having similar work out patterns, just remember that the pull-up is a necessary and recommended exercise that will help you in several areas of fitness. It will help you lose weightBeachbody Black Friday Huge Holiday Savings. Read more ... » by toning you up, and reducing your overall fat percentage, provide you with a real challenge, give you a simple way to build bigger muscle groups, and allow you to feel better about your overall body composition and fitness level.