Pull-ups are one of the most effective bodyweight exercises which can be done at home. It is also the first step towards the pursuit of a lean and toned upper body.
There are absolutely NO precautions to take when performing pull-ups. The only precaution to take is to perform the pull-ups at your own pace to avoid injury. The best way to do this is to start small and work your way up to larger sets.
Here are 8 benefits of doing pull-ups:
1. Stronger back:
Pull-ups and chin-ups target your latissimus dorsi, which is one of the largest muscles in your body. Developed lats, or “wings,” are indicators of upper body strength and are essential for everyday activities like reaching high cabinets or carrying grocery bags.
2. Improves Posture:
When you do pull-ups, your body is working to hold itself in place, so over time this posture exercise will help strengthen the back muscles that help you stand up straight.
3. Improves Flexibility:
Just pulling your own bodyweight is, well, not that simple. But it is an exercise that requires incredible strength. It’s also an amazing workout for your back, arms, shoulders and core muscles, improving strength and flexibility. Now, before doing pull-ups, make sure you have a solid bar and a good grip on the bar (one palm forward, one back).
4. Weight loss:
Pull-ups are great for weightloss. Doing pull-ups forces your body to use fat for energy. You can lose up to 20 pounds of fat in a year by doing 5-10 minutes a day, just 5-7 days a week of high intensity exercise.
5. Tones your muscles:
Pull-ups are the most common exercises in which you must use your own body weight to move your body against gravity. These help burn calories, build muscle and improve your overall fitness. With pull-ups, you can also work specific muscle groups like biceps, triceps, and shoulders.
6. Improves mental health:
Strength or resistance training is also beneficial for mental health. One study found a positive correlation between strength training and the following:
- Improve cognitive thinking
- Reduce anxiety symptoms
- Reduce depression
- Reduce fatigue
- & improve self-esteem
7. Improves Grip Strength:
Pull-ups also help improve grip strength and performance in many sports, including golf, tennis, rock climbing and bowling. In our daily life, strong grip strength is extremely important to perform activities like opening jars, walking our pets on a leash, carrying groceries, etc.
8. Increase the intensity:
Pull-ups are an easy way to increase intensity. Even if you are a beginner or have simply never tried doing them, in this case a few normal pull-ups will be more than enough to get you sweating. However, as you progress, you can just do more reps each time and do more sets too.
Will pull-ups make you fat?
Overtime, resistance exercises like pull-ups can increase your muscle sizeprovided you consume with a caloric surplus and have an adequate protein intake.
This impact takes much longer than gains in movement, strength and endurance because your body needs to make new muscle fibers from the amino acids you have in your diet.
However, the increases in muscle size will likely be less than what you would face if you had enough recovery time, as this process of muscle protein synthesis occurs at rest rather than during the workout itself. .
Are pull-ups good for men?
Strength or resistance training can really help increase your overall fitness level. When you do a pull-up, you lift your entire body mass with the movement. It can greatly improve your body strength and even improve your overall health.
Studies show that strength training is necessary to promote bone development and improve cardiovascular health.
Strength train with exercises like pull-ups 2-3 times a week for best results.
How many pull-ups should a man do per day?
An average untrained individual may not be able to do even a single pull-up. While the average man (who isn’t overweight) should be able to do around 5-8, for women it’s 1-3.
Once an individual is able to do 15+ without stopping, or 5+ for a female, that is considered good enough. With regular and good training, doing 20, 30, even 50 or more pull-ups is also possible.
Chin-ups vs pull-ups
Pull-ups and pull-ups are both highly beneficial bodyweight exercises that specifically target your entire upper body. And while you could use these two terms interchangeably for your convenience, these two movements are actually quite distinct from each other.
The the big difference comes when you grab the bar. To put it more simply, pull-ups are usually performed with your palms fully facing your bodyAnd on the other hand, pull-ups are performed with your palms completely away from your body.
Changing your grip position directly results in a big difference in targeting muscle activation and grip strength.
A pulling is also a popular strength training exercise which uses all of your body weight, emphasizing the upper body and core.
Although it requires great strength to perform such exercises, the movement to perform these exercises is rather simple
Pull-ups work your upper back and arm muscles, especially the forearms, biceps, shoulders, and lats. Just like pull-ups, pull-ups fully engage your abdominal muscles throughout the execution of these movements.
Doing a pull-up is very similar to doing a pull-up exercise. But in addition to having slight variations in your stance and grip, there are also major differences in how your body reacts back to such movements.
Pull-ups mainly target all the back muscles, but more particularly the back muscles, but also the muscles of the shoulders and the chest. Compared to a chin-up, pull-ups engage your lower trapezius muscles much better present in your back part between the shoulder blades.
How to master the pull-up?
Pull-ups and pull-ups strengthen some of the most important muscles: the latissimus dorsi (lats, for short). The lats are large muscles that run from the lower back to the armpits. they help pull, support and stabilize your shoulders during many daily activities. To keep your lats strong and healthy, add these exercises to your workout routine.
Although pull-ups are one of the oldest exercises around, they are also one of the most effective. Pull-ups compress the shoulder, where the rotator cuff sits. The rotator cuff muscles are responsible for the stability of the shoulder joint, making it an essential part of injury prevention. In addition to working your lats, pull-ups also target your lower back, biceps, forearms, and even grip strength.
So how do you make a perfect pull-up? Here is a step by step guide for you:
- Jump up and grab the bar with your hands keeping your shoulder width apart and your palms facing you. Hang with your arms fully extended and you can bend your legs at the knee if they are dragging on the floor.
- Keep your shoulders back and engage your core throughout, then slowly pull upwards. Focus on enlisting every muscle in your upper body to facilitate your upward movements.
- Keep moving until your chin is above the bar, then lower just as slowly until your arms are straight again. Aim for 10 pull-ups but be prepared to fail.
To take away
Machines come in handy when you can’t do pull-ups on your own. But when it comes to building muscle, you should avoid relying on machines because they don’t provide equal resistance to body weight. The only exception is the assisted pull-up, in which the resistance is provided by a machine.
However, in case you want to perform pull-ups without the aid of machines, get help from a spotter. If you can’t complete ten pull-ups at once, ask your spotter to help you with partial reps.
Frequently Asked Questions
1. What happens if you do pull-ups every day?
Pull Ups help you train your biceps and upper back. While these are some of the main muscles you want to train, at no time do you want one of your muscle groups to become disproportionately strong compared to the rest of your body. If you only do the pull-up exercise, you will definitely have a muscle imbalance.
2. Do pull-ups strengthen muscles?
Pull-ups are a great strength training exercise that can help you build muscle, requiring nothing more than your own body weight and a sturdy barbell to do it. Although they need good upper body strength, core stability, and better coordination, even beginners can pull off full pull-ups with ease, according to many fitness experts.
3. Do pull-ups give you a six-pack?
No, pull-ups are not an abs-specific exercise at all. When you perform these pull-up exercises, your whole body is working, starting with your hands and ending with your calf muscles. Nevertheless, it is recommended that during pulling exercises you can isolate your abdominal muscles, which is why you put less pressure on your legs, hands and chest.
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