What Is a Chin Up?Chin Up Benefits:Why You Should Do Chin Ups?

1
What Is a Pull Up?Why You Should Do Chin Ups?
2
(No Transcript)
3

• A pull-up is also a strength exercise that
  focuses on the upper-body. It is a closed-chain
  movement in which you suspend your body with your
  hands and then pull up. During this action, your
  shoulders adduct and extend, as the elbows flex,
  to bring the elbows to the torso. In a pull up,
  the palms face away from the person doing the
  exercise.

4
What Muscles Do Pull Ups Work?

• Pull-ups primarily work the back muscles,
  particularly the lats as well as shoulder and
  chest muscles. In contrast to chin ups, pull ups
  engage the lower trapezius muscles better. They
  are located in the back and between the shoulder
  blades.

5

• Overhand pull ups grips enhance the activation of
  the posterior chain. The posterior chain muscles
  are located on the backside of the body. These
  muscles are significant for everyday movements.
• People who can benefit more from pull ups include
  overhead athletes, for instance, volleyball
  players and pitches because of the overuse of
  pectorals and biceps during the sport. So, if you
  train your posterior chain over the anterior
  chain, it can help you prevent risks of injury
  and improve your overall shoulder health in the
  long run.

6
(No Transcript)
7
Benefits of Pull Ups

• Improve Physical Health
• Resistance or strength training with exercises,
  such as pull ups can also boost your overall
  physical health. Studies (1) have shown that
  taking part in strength training on a regular
  basis can help decrease visceral fat and assist
  you in managing type 2 diabetes.

8

• In addition, pull ups can also aid in the
  reduction of resting blood pressure and
  discomfort and back pain linked to diseases such
  as fibromyalgia and arthritis. But keep in mind
  that it is better for you to consult your
  physician before you start doing strength
  training exercises because they may not be safe
  for you and their results can also vary person to
  person.

9

• Challenge Your Muscles
• Pull ups are one of the most challenging strength
  training exercises. When you challenge your body
  muscles with difficult exercises you improve your
  overall fitness level as well. If you have not
  tried doing pull ups before you should try
  introducing them to your workout routine as they
  can improve how strong you look and feel. You can
  also try underhand pull up and supinated grip
  pull ups.

10

• Plus, if you keep doing the same set of exercises
  over and over again, your body will plateau after
  some time. But if you add in challenging
  exercises, such as the pull ups, you will observe
  a significant improvement in your strength.

11

• They Work Out So Much at Once
• Another perk of doing pull ups regularly, is that
  they target multiple muscle groups
  simultaneously, also known as a compound
  exercise. They come in handy when you are on a
  time crunch because every pull up works your
  core, lats, wrists, shoulders, grip strength,
  biceps, forearms, and triceps.

12

• Other than that, every time you attempt a pull-up
  you lift your own body weight. This makes it one
  of the best bodyweight exercises because of its
  capability to give you a shredded upper body. So,
  if you want to target maximum muscles, at the
  same time, then pull up is definitely the way to
  go for you.

13

• Improve Mental Health
• Strength resistance movements such as pull ups
  also have positive impacts on mental health.
  According to a study review (2), there is a
  positive correlation between strength
  training and
• reducing fatigue
• decreasing anxiety symptoms
• reducing depression
• improving cognitive function
• and improving self-esteem

14
Why You Should Do Pull Ups?

• Pull ups are perfect for everyone who wants to
  achieve the coveted V-shape and build a strong
  upper back.

15

• In a nutshell, pull ups involve your palms being
  pronated (overhand grip) and they face away from
  your body. In chin ups, on the contrary, the
  palms are supinated (underhand grip), and they
  face towards your body. Besides, pull-ups are
  usually performed at shoulder width or wide grip
  whereas chin-ups are performed at narrow grip or
  shoulder width.

16

• Other than that, there is a third type of grip as
  well, known as the neutral grip, which involves
  the palms facing each other, for example during
  hammer curls. This grip usually demands the use
  of a special bar with parallel handles.