I just got back from vacation, and while I was away, I did a park workout where I decided to do 5 sets of prone pull-ups and 3 sets of neutral grip pull-ups to failure and on my last couple of sets, I kept going until I could no longer pull myself up.
This created a lot of muscle damage, and the next day, I knew exactly what muscles I worked and the area that was the most sore was my upper lats or the thoracic portion.
I did prone pull-ups with a hand grip slightly wider than shoulder width, and the neutral grip was a little narrower than the shoulders. This meant that both movements used a fair bit of vertical shoulder extension and flexion, where your arm moves in front of your body.
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This makes me want to try it again with a wide grip like Franco Columbu recommended to see if this creates more muscle damage in the lower or lumbar region of the lats, as the wider grip would have your arms moving more to the side of the body or shoulder adduction.
While pull-ups and chin-ups use many of the same muscles, how the muscles feel when performing the exercises is different.
Chin-ups are done with your palms facing you and move the arm through shoulder extension, similar to the neutral grip I used in the park.
Chin-ups have more bicep activation, and this has been known for a long time. Mike Mentzer called reverse grip lat pulldowns, a movement similar to a chin-up, the best bicep exercise.
Chin-ups are often credited with why gymnasts have such great biceps.
Lat pulldowns are a great place to start building strength for your first pull-up. You can use the same hand grips and adjust the width of your hands on a lat pulldown just like you can with a pull-up, working all the same muscles.
The muscles worked by both pull-ups and chins are the biceps, brachialis And brachioradialis; all are muscles of the arm, rear delts, middle and lower traps, the teres muscles, infraspinatus a rotator cuff muscle and, of course not to be forgotten the latissimus dorsi.
Chin-ups are easier because of the increased role the biceps play, and they have a higher mechanical advantage because your hands are closer together than pull-ups.
Some find they get elbow pain from twisting their arms into position. For these, a neutral grip is a more comfortable option. It also puts the shoulder in a more natural position than pull-ups, reducing the possibility of pain in that movement pattern.
A neutral grip, and it’s a good hand position for beginners just starting. They target the biceps more and, in particular, the brachialis and The brachioradialis, much like a hammer curl.
While EMG studies aren’t always the most reliable, I did find an article published in the Strength and Conditioning Journal reviewing the available research on pull-ups vs. chin-ups. This research supported that the biceps are activated more when doing chin-ups and found the lower traps are worked more when doing pull-ups.
For guys have rings to do pull ups, they looked at pull-ups using handles that could rotate 360 degrees and found they had increased muscle activity in the lats compared to both chins and regular prone pull-ups.
This could be duplicated using rings. They start the movement in a traditional palms-forward pull-up position. As they pull themselves up, they gradually turn their hands until their palms are supinated into the chin-up position at the top.
The value in knowing which areas are worked more between chin-ups and pull-ups is it helps us decide which one we want to prioritize over the other. Still, there is another advantage and that’s preventing overuse injuries.
Continually doing the same movement pattern over and over again can cause injury. By every so often swapping out pull-ups for chin-ups or switching the width of your pull-ups, you change the movement pattern this provides a fresh stimulus and helps to prevent injuries.
Негізгі бет Pull ups vs Chin ups Muscles Worked (Different Grips and Widths)
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