Pull-Ups Workout: Four Exercises to Sculpt Your Chest, Biceps and Triceps

Army bases, city parks, church gyms, and state prisons are full of guys with wide shoulders, thick backs, and big chests and arms.

What is the Pull-Up?

The pull-up is a bodyweight exercise in which you build a powerful upper body. When your feet are planted firmly on the ground, hold onto a bar with both hands, or grab hold of a post, cable, or resistance band and pull yourself up to a high or low pull-up position (depending on the difficulty level). You will feel the full impact of your chest muscles working, while your triceps, back, and biceps also work to increase the strain on your joints. The pull-up is an excellent way to build massive upper body strength in just a few minutes, and it’s one of the most challenging abdominal exercises out there. The pull-up can be used as a standalone exercise or can be included in a combination of other exercises such as bodyweight squats, push-ups, seated rows, and pulldowns.

Chest

The ideal physique for a boxer is a broad, round chest. It would be wise to use heavier weights when doing chest presses to add as much thickness as possible to your muscles. With these presses, you should work your chest as hard as you would your triceps. For example, when performing a lat pull-down, you should target your shoulders and arms first to get the most out of your chest. Then, as you continue to pull the bar down, target your chest to complete the work. The best chest exercises for boxers are the seated and standing lat pull-downs, shrugs, and standing chest press. Pull-Ups Workout: Four Exercises to Sculpt Your Arms, Triceps and Back For these exercises, you should take the incline from a lower to a higher angle.

Biceps

Chest Triceps Back It’s often said that all a man needs is a pair of boxer shorts. Aha! So he just needs a pair of Speedos and a B/E match! “No, no,” say we, “that’s not true! A man can have all the attributes of the six-pack without any work at all!” He can if he knows how to develop his musculature, develop his muscle memory, and practice the routine from our Pull-Ups Workout. It’s really a training program for overall physical fitness. “So what’s the catch?” say some of our readers. “What do you do for extras?” Extra: Acknowledgement “Extra” means that you should mention this article to at least one friend or family member who is male. You should mention it because it’s an eye-opener to most men, and it can easily turn a man into a stronger and more fit man.

Triceps

Pull-Ups Workout: Four Exercises to Sculpt Your Chest, Biceps and Triceps

Army bases, city parks, church gyms, and state prisons are full of guys with wide shoulders, thick backs, and big chests and arms.

What is the Pull-Up?

A pull-up is a gym exercise in which a climber performs a partial vertical upward motion of the arms while pulling on a barbell attached to a loop on a pulley apparatus. (Conventional pull-up bar configurations—the ones in which you start in a dead hang position with your feet hanging off the bar—don’t count.) To do a full pull-up you must first get over the bar and your body must extend parallel to the floor to give you a straight line of descent. It is important to note that not every pull-up is done with full, extended extension of the arms, as may occur with dead-hang pull-ups, whereby the weight on the chest is not attached to the arms or the pull-up bar, but to a participant’s legs, which should be at right angles to the body. How Do I Do Pull-Ups?

Chest

The classic is the chest press. Simply grab a dumbbell, hoist it overhead and crunch. For a complete arm workout, get the dumbbell in your right hand, hold it at your side with your left arm stretched out in front of you, and raise it to your chin. Two other presses will also improve your chest. There are bench-presses that use your body weight, and pulling-and-holding variations like dumbbell rows, tricep extensions, and incline dumbbell curls. Back and Biceps Three to five days a week, perform your core and back exercises first, then hit the biceps, arms, and shoulders. The goal: a strong, defined back, sculpted arms and shoulders, and strong legs. Begin in a plank position with a light barbell in each hand. Shift your hands back to your side and extend one arm out in front of you.

Biceps

Like triceps, biceps are slow to develop in your teen years, so you need to start pulling—right now!—to build strong, firm, and toned biceps. After every upper body exercise (i.e., every pull-up, push-up, squat, or incline bench press), lower your arms to a straight-arm plank. This will focus on your forearms, the first thing most guys have issues with. (Learn how to deadlift) You’ll get huge forearms without ever doing a regular bench press. Triceps Triceps aren’t as big as their bros’ triceps, but you’ll never build a great set without the triceps. So work them hard! After every upper body exercise (i.e., every pull-up, push-up, squat, or incline bench press), lower your arms to a straight-arm plank. This will focus on your triceps—the muscle that runs from your neck to your wrist.

Triceps

Jogging. Sprinting. Swimming. Exercise videos that include arm movements—everything from weightlifting to presses to curls. Breast Military fitness programs encourage women to run, hike and climb. “The aerodynamic characteristics of the spine make it more efficient,” says Aaron Barnett, MD, an orthopedic surgeon at Carolinas Medical Center. “Also, when you walk, you have to constantly correct your posture, which can work your triceps and your chest.” Chest Walking. Walking. Walking. Walks your arms, too. Stand facing away from the bar and lift your arms until they’re level with your shoulders. Now curl them slightly. Then hold for a count. Do ten. Triceps Flexes your arm muscles as you pull your arm out of a jacket.

Conclusion

The next time you want to display a burpee, push-up, or even a hula hoop, look no further than your own gym. These moves require no equipment, and they also require no long-term commitment. Get in the doorway, squat, turn your palms up, and get moving. Fit Tip The pull-up and dip movements have four key points of emphasis: one, your arms; two, your back; three, your core; and four, your legs. Adjust each move so that you stress each of these areas equally, and you’ll see significant results. An important point of reference for squats and pull-ups are one’s hips. Just as you would look for someone who stands tall and has good hip mobility to perform a squat, so you should look for a lifter with strong hips to do a full range of motion pull-up.

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