5 Pullup Variations You Need to Include in Your Next Workout
Do you avoid the pullup bar? Have flashbacks of gym class humiliation? You’re not alone. The pull-up remains daunting for plenty of guys. And that’s too bad because few exercises can strengthen your entire upper body, challenge your core, and improve your posture the way the classic pull-up can.
Pullups can be an amazing way to correct your posture, get that back beach ready and it's one of the best calisthenic exercises out there, to get the most out of your pullups here are 5 variations your should definitely try.
1. Negative Pullup
Negative pull-ups are not only good for learning how to do a pull-up but they can also be used in soo many places, once you can proficiently perform a pull-up. These can be used at the end of a set to achieve maximum hypertrophy, they can be used to create a good muscle mind connection and help you achieve that insane pump.
2. Chin Ups
Chin-ups are considered easier by a lot of people as they engage a good part of the arm and chest, but don't let that fool you into thinking that they won't help you gain. Chin-ups are one of the most complete exercises out of all of these, helping you hit a good part of your back while also making your biceps and inner chest work all while engaging the core and spine. as arms have a big role in performing a chin-up, some people might find it easy to start with.
3. Extended, slow pullups
For these, while performing a normal pull-up, extend your legs to lower your center of gravity and engaging more of your core. Slowing down helps the muscles feel more strain but the extended nature of the pull-up might also put some unwanted strain on the lower back.
4. Sternum pull-ups
To perform these, one should arch their back and do the pull-up while pulling towards the sternum. This helps greatly with the upper back engaging it the most, its the least taxing on the core but again can cause some strain to the lower back
5. Side to Side pullup
Perhaps the most challenging one, never the less it's the one which yields the best results. A side-to-side pull-up helps to isolate one side of your back at a time similar to an archer push-up, which helps you feel the burn and the muscle mind connection. The side-to-side movement allows for the engagement of the obliques as well as some of the tricep.
You just read another post from In Fitness And In Health: a health and fitness community dedicated to sharing knowledge, lessons, and suggestions to living happier, healthier lives.
If you’d like to join our newsletter and receive more stories like this one, tap here.
