If you ask every gym-goer what is the best exercise for the biceps, ChinUp and Beef Up are important chances are you will hear different versions of dumbbell curls. Certainly, curls hold their place and are especially useful for working on muscles. But to increase the size of the weapon, some movements can humbly improve the pull-up.
You need to start with a pull-up bar and your body weight. You’re probably familiar with pull-ups, as they form the basis of most fitness tests as well as press-ups. However, the chin puts more emphasis on the upper arms.
A traditional pull-up, performed with a wide grip, usually adopts an overhead grip, with the palms facing forward. The main muscles that work in the chin are the back, such as the larynx and rhomboids. Pull-ups are a natural development of a standard late pull-down.
To make a pull-up, take a tight, low (supine) grip. The back muscles that you used to recruit so efficiently in a standard pull-up are still active, but now there is more pressure on the biceps. This is because of the bend of the elbow – the lower grip means that the bodyweight is transferred through the elbow joint. Because the biceps is the main connecting muscle of the elbow, you support the load you are carrying.
How to pull upa pull-up
Hold the bar with the lower grip, tighten your arms beyond shoulder width or slightly. Extend your arms, bend your knees, and cross your lower legs. Retract the shoulder blades to reduce pressure on the shoulder joints. Keeping your body stable and connecting your core, lift your body until your chin is with the bar. Hold your biceps with full tension for a second or two. Slowly bring yourself to the starting position.
Whatever you do, don’t get in the habit of half-repeating and chasing numbers. Instead of being obsessed with numbers, focus on the form. Proper chin lift means placing your chin on the top bar and then lowering yourself until your arms are straight.
Choose the neutral grip / hammer pull-up
Follow the same technique as for standard pull-ups, but with neutral grip bars so that the palms are facing each other. This change works not only on the muscles of the back and biceps but also on the small muscles on the outside of the arm. This muscle is often overlooked – it may be small, but its development can add to the thickness and size of the arm.
Negative / Eccentric pull-ups
This change is best done when trying to build the strength of pull-ups. Stand on a bench, step, or box that is high enough for you to hold the pull-up bar. Then lower yourself to the ground, taking three to four seconds to complete this phase of the movement. Then go back to the bank and restart.
It is useful for newborn lifters who want to do bodyweight pull-ups or for those who have changed weight. The descent phase helps your body handle the demanding weight, which benefits your strength in standard pull-ups.
Once your successful biceps aren’t satisfied with just lifting body weight, you can increase the challenge by adding some weight to the workout. To add style points, wrap a heavy chain around your shoulders, but if comfort is more important to you (or there are no chains), you can wear a weighted vest, bed belt. . Place a dumbbell between the plates or, in a pinch, between your crossed ankles.
Assisted Chun Up Chin Chun Upchin Up
like, is a continuous exercise and it can be frustrating to tap after just a couple of repetitions. If so, you can temporarily dig up the chin-ups in favor of other exercises that build up the strength needed to complete a full set, or you can just put a resistance band on top of the bar. Keep one or both feet on the band so you can familiarize yourself with the exercise. For extra help, start with a heavy band and then work on a light band until you need help.
of the fascia produces fascia with auxiliary chin-ups, but with resistant chin-ups, the fascia is removed. Instead of attaching the band to the bar and helping it to stand upright, apply it to your lower back, wrap it around your shoulders, and use it to provide additional resistance as you move forward. This is an easy way to increase the difficulty of movement rather than wrapping heavy chains around it, especially since resistance bands are much more replicable than such chains.
Pulling a towel
If you want to increase the grip and strength of your arm, try this variation, which involves placing a towel on the bar and holding one end of the bar in each hand for pick-ups. This is not a step to fainting, and although everything may look fine during your set, you will recognize how tiring the exercise was when you realized you were not a dumbbell. Can hold, and all day. After training, when the pain in the arms and fingers is really noticeable.