How to do pull-ups?

Pull-ups tone upper-body muscles such as the shoulders, back (trapezius, rhomboid, etc.) and arms. They help you develop grip strength, improve posture, increase muscle mass and burn calories. To take advantage of the many benefits offered by this sports training exercise, discover WODANDGO’s advice.

Perfect your strict pull-ups and strengthen your glutes for pull-ups

Improving your strict pull-upsincreases your muscular strength and endurance under the pull-up bar. With these exercises, you can optimize the effectiveness of your chest-to-bar pull-ups. Choose a wide grip and always place your thumbs under the bar. You’ll also need to adopt an arched posture and keep your legs straight if you want to succeed.

Push upwards to ensure that your chin is above the pull-up bar with every movement. Keep your arms straight throughout. If you want to increase the intensity of your exercise, do it with a weight belt attached around your waist, and stay upright.

To avoid injury, warm up for at least two minutes and consult a sports coach to establish an effective training program. Equip yourself with the best potholders and cross-training accessories which you can find at attractive prices in the WODANDGO store. You need to perform regular flexion-extension exercises with your torso inclined to build up your buttocks. Various exercises such as leg kicks and lunges are also recommended for successful pull-ups.

Choose the best technique for successful pull-ups

With the right method, you can better control your energy expenditure and strengthen your resistance under tension. To achieve excellent pull-ups, you should always have your elbows back in every movement. Your head and back should be in a “neutral” position, so that your torso can easily touch the bar. With every movement you make, you’re working all your back muscles.

If this exercise is difficult to perform, try doing it with one foot on a box to make it easier. Keep your abdominal muscles tight to avoid injury during the pull-ups. Work on your hollow-arch to control your speed. Do them at low intensity for a few minutes, then move on to kipping pull-ups to learn how to keep your body in optimum position.

It’s also useful for finding the right rhythm for chest-to-bar pull-ups. During the workout, stay focused, as the slightest imbalance can be dangerous. Do at least 3 sets of 10 repetitions to increase the efficiency of your movements, then start your pull-ups.

Try alternatives with your pull-up bar and master your progress

To do pull-ups and get good results in a short space of time, you need to vary your training program. You need to perform other cross-training exercises that are excellent alternatives to chest-to-bar pull-ups to solidify your muscles and increase your grip strength.

Make toes-to-bar and avoid beginner’s mistakes

Toes-to-bars have many beneficial effects on the body, including improving core stability. To carry out your muscle-building exercise, join a well-equipped gym. You can also buy your own equipment (pull-up bar, grip…) on WODANDGO and install it in a space in your home.

You then need to adopt the right technique and heed the advice of specialists to ensure your progress. Applying these tips, for example, enables you to do more sets. It also teaches you how to lift your feet above the bar to do toes-to-bar without being exhausted.

Try the kipping pull-up and the butterfly pull-up

The kipping pull-up is a more dynamic version of the strict pull-ups. To perform this exercise, you need to swing your legs to make it easier to pull your body upwards. It’s generally used in the WOD (Workout of the Day) to increase the number of reps you do per set. Like push-ups, the kipping pull-up is ideal for working the shoulder muscles.

What’s more, this exercise is ideal for strengthening biceps and back muscles. You can also do the butterfly pull-up, a variation of this cross-training workout (kipping pull-up). It combines body sway with a butterfly movement of the legs. Both exercises are practical for optimizing the efficiency and speed of the movements performed.

Be patient and improve your technique to get good results

Pull-ups such as chest-to-bar and pull-ups can be difficult to perform. To achieve your goals, repeat your movements regularly and stay motivated. If you can’t make progress, ask more experienced athletes for advice. Examine their work methods to establish a good training program and find the technique that suits your needs.

You can also subscribe to YouTube channels that produce content on various bodybuilding exercises, including pull-ups. With these videos, you’ll learn more about the chest-to-bar pull-ups equipment to use and the various postures to adopt when performing the exercises. Thanks to this content, you can discover the gestures to avoid during your chest-to-bar pull-ups to reduce the risk of falls and injuries.