The effects of pull-ups depend on the choice of a specific technique. Exercising with the overgrip will strengthen the back muscles, and the undergrowth - the arms. The width of the grip is also of great importance. Check how pull-ups on the bar affect muscle development and improve endurance.
What are the benefits of stick-ups ? In a general sense, this exercise givesthe effects ofin the form of strengthening the arm muscles (mainly the biceps) and the upper back (mainly the back). However, the choice of a specific technique, such as push or pull, changes the degree of muscle involvement during the movement. Even a small change in the distance between your hands or the way you hold the bar can have a significant impact on the effects of the exercise.
The effects of pull-ups on the bar - strengthening the arm muscles
It is commonly believed that pull-ups have the greatest impact on the shoulders. However, with an overgrip pull-ups, this part of the muscles is hardly involved in the movement. Therefore, in order to obtain the right shape of the arms, you should practice under the grip, i.e. with your fingers placed on the bar towards the exerciser. This method of pull-ups to a greater extent activates the work of the biceps, which translates into faster growth of muscle tissue in these areas.
Additionally, a narrow distance of the hand on the bar, no more than 20 cm, helps to deepen the work of the arms. If this method is too difficult for you, you can increase the distance between your hands by placing them slightly wider than shoulder width apart. This grip is also good for building biceps strength.
The effects of pull-ups - strengthening the back muscles
Pull-ups also help develop your upper back. In this case, the best results are achieved by pulling up with a wide range of hands on the stick. During the exercise performed in this way, the latissimus back muscle works the most, which contributes to the broadening of the upper back. This is a variant of the pull-up, especially recommended for men who want to achieve a V-shaped body shape.
We will achieve even muscle strengthening if we change the parameters of the movement from time to time. For this purpose, you should remember about changes in the grip technique - for example, perform one training in the underbelly with your arms shoulder-width apart, the next - in a widerapture. Such a planned effort will allow you to achieve the effect of harmoniously developed upper parts of the figure.
The effects of pull-ups - strengthening the pectoral muscles
Pull-ups also engage, but to a lesser extent, the muscles of the chest. They play an assistive role during the exercise (the latissimus dorsi muscle works the most). If you want your chest to be more engaged when doing pull-ups, use a gimmick.
Pull-ups - how often do you practice?
The effects of pull-ups depend not only on the chosen technique, but also on the frequency of training:
- training once a week for 2-4 repetitions - strengthens the muscles of the arms and back without any visible development of muscle mass;
- training twice a week for approx. 8 repetitions - builds up muscles without expressive relief;
- training two or three times a week for 12 or more repetitions - helps in obtaining clear muscles.
For the exercise to be effective, remember that the descent phase should be longer than the ascending phase. It is during the straightening of the hands in the elbow joints that the muscles do the most work and the length of this phase determines the rate of muscle growth.