The pull up have always been the exercise to flaunt or to daunt. Back during my national service days, the pull ups were one of the admired exercise as this would determine how strong you are in the upper body. For an average joe, the pull up also gives the ability for one to be showy infront of others whenever there is a place to mount on. Here, I will be giving to you 6 benefits of pull ups that can insightfully build upon your existing knowledge of this exercise:
Benefit #1: Convenience
Pullups are one of the most convenient exercises around. You can do them pretty much anywhere. All you need is a bar and your body. When I first started working out as a teen, I used a random metal pole that I found in the garage and hung it my laundry room. walahh!
Benefit #2: Fundamental Compound Upper-body Exercise
Compound exercises are important because they target multiple muscle groups.No doubt you know how important squats are for your legs, well think of it this way – Pullups are to your upper body what squats are for your lower body. There is no other excise that will make your upper body grow quite like pullups. Specifically, pullups do a great job of targeting the back and biceps. If you want a V-taper physique, pullups are a must! The common mistake seen in performing the pull ups is that the trapezius is not contracted. Do so by simple “pulling your shoulders together” hold it there before pulling. This utilizes the exact muscles needed to build the lats and trapezius muscle.
Benefit #3: Easily Increase Intensity
Regularly increasing the intensity of your workouts is one of the secrets to building muscle. Some exercises require you to get fancy with your workouts in order to increase the intensity, but not pullups. You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet. Varying the tempo of the pull ups will also help to increase intensity. Start off with a normal rhythmic pull and let your body use gravity to pull it down. To increase the difficulty just by simply using the gravatational force, after the pull, slowly extend your arms counting to about 5 seconds, let me know how you feel after performing 10 repetitions, this will indeed strengthen the surrounding muscles too.
Benefit #4: Many Variations
One of the best benefits of pullups is that there are so many different variations of the pullup. The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.
My favorite variation is the regular ole’ fashioned wide, overhand pullup. This is the best variation for getting your lats to grow nice and wide.
Some other good variations are close grip pullups , and reverse grip pullups (also known as chinups).
I find that all of these variations do a great job of targeting my back, but reverse grip pullups (chinups) place more emphasis on the biceps. I noticed a lot of progress in my bicep development once I started doing chin ups. So if you want big arms, make sure you’re doing chin ups
Benefit #5: Grip Strength
If you’re a serious bodybuilder, than having good grip strength is a must. Fortunately, pullups are the perfect exercise for strengthening your grip. As most bars or grip areas vary in the circumference, it would take an individual to utilize different grip strengths and holds, this builds on the strength, coordination and dexterity of easily “hanging” onto things in the future. (You have also seen how kids can hang onto their dad’s arm like a chin up bar)
Benefit #6: Fat Loss
It’s not quite like running on a treadmill or jumping rope, but pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or super-set your pullups with another exercise.
And, here you go, these are some of the benefits of the pull up exercise.