Pull-up bar a permanent part of strength training
The effects in the form of a modeled silhouette and, above all, increased muscle strength will bring great satisfaction to anyone who cares about great upper body strength and a modeled silhouette. Find out what effects a pull-up bar will bring to your strength training and check out how to prepare for this exercise.
Pull-up bar - what are the effects of pull-up bar exercises?
Exercise rods are simple instruments whose value in training is invaluable. Pull-ups allow you to significantly develop the upper body, strengthening strength and improving muscular endurance. Exercise rods make it possible to carry out an extensive upper body workout. The development of individual muscles depends on how you grip the pull-up bar.
- Underhand pull-up - you catch the bar from below, pointing your fingers in your direction. Pulling up using this method is considered to be easier, it allows to develop primarily the chest muscles and biceps, in addition to the back widest muscle, shoulder girdle and rectus abdominis muscle.
- Overhand pull-up - the bar is grasped from above, pointing the fingers in front of you. This is a more demanding way of pulling up, involving and developing mainly the muscles of the back, in addition to the shoulder girdle, arms, or abdominal muscles.
The involvement of individual muscles also depends on the width of the grip:
- Narrow grip (both underhand and overhand possible) engages primarily the muscles of the shoulders and forearms;
- Medium grip (possible in both underhand and overhand) engages the most different muscle groups, including the shoulders, back, chest, shoulder girdle and abdominal muscles;
- Wide grip (only possible in the overhand) engages the back muscles to the greatest extent.
Exercise bar - how to prepare for pull-ups?
Pull-ups are a demanding exercise and are difficult to perform without first preparing proper form, mastering technique, but most importantly building strength. However, you can be sure that the efforts you put into preparing for the bar exercise will be 100% rewarded.
- It's a good idea to start with negative pull-ups. Use a chair or jump up to get into the end position, that is, with your chest against the bar. Then start lowering yourself slowly and in a controlled manner.
- Perform partial pull-ups. While hanging from the bar, tighten the muscles you use for pull-ups (depending on the grip method you choose), and then try to make a minimal upward movement.
- Assisted pull-ups. Use resistance rubber bands to reduce the force required to pull up. Thread the rubber band through the bar and stand on it with your feet. You can use pull-up machines at the gym. It will also prove effective to have the help of another person, who can, for example, hold your legs and help you lift.
- Of course, the basis of your preparation for pull-up bar exercises should be strength training, developing your arm and back muscles.
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