Why Pull-ups Are Intimidating
Back in school, you may remember doing a series of physical fitness challenges to qualify for the Presidential Physical Fitness Award. Of all of the challenges, pull-ups were the most feared. During this yearly event, many seemingly macho high school guys showed the rest of their classmates they couldn’t pull themselves above the bar even one time. Of course, there were always some who could do a couple and a few who could belt out 10 or more pull-ups.
At the age of 17, if you’re a male and able to do 8 consecutive pull-ups, you’re in the 50th percentile in terms of National Physical Award criteria. If you can do a grand total of 13, you rank in the 75th percentile. But you have to do them properly – no cheating. No bending the legs, kicking or swinging the body, and the chin has to rise above the bar. A 17-year-old girl who can do a single pull-up ranks in the 75th percentile relative to her classmates.
The United States Marine Corps has its own standards for physical fitness testing. They require all Marine recruits to do a combat fitness and physical fitness test each year. In addition to a 3-mile run, recruits are asked to do crunches and pull-ups. At all ages, men are required to do a minimum of 3 pull-ups to pass that portion of the test. Female recruits must be able to do the flexed arm hang for at least 15 seconds.
Of course, there are trained individuals who can do 25 or more bodyweight pull-ups without even breaking a sweat. The Prussian bodybuilder Eugene Sandow could do a chin-up using only one finger while he was weighed down with a 190-pound weight. Most people won’t achieve that lofty of a goal, but there’s no reason why they can’t do a few pull-ups with a little focused training and practice. Most gyms have an assisted pull-up machine to help beginners learn to do pull-ups.
Benefits of Pull-Ups
Pull-ups recruit multiple muscle groups including muscles in the arms, shoulders, chest, and back. Even the core muscles get a workout since you need to stabilize them when pulling up. This makes them superior for building strength and lean body mass. The strength gained from pull-ups can improve performance in sports such as rowing where upper body strength is so important. Since pull-ups recruit multiple muscle groups they also give an after-burn effect. This boosts the amount of fat the body burns for hours afterward.
Many women shy away from doing pull-ups. This is unfortunate since doing them builds a lovely v-shape back that looks lovely in a sundress. Fortunately, women are more empowered these days and are taking on the challenge of doing pull-ups. They’re succeeding too, proving that pull-ups aren’t just for men. They’re for anyone who wants superior upper body strength and definition.
The Bottom Line?
Don’t be intimidated by pull-ups. With a little focus and training, you can get your chin above the bar too and have beautiful muscle definition and strength to show for it.
References:
John Allstadt, 2001. “Pull-ups, A Matter of Function”
Recordholders.org. “World Records for Chin-Ups and Pull-ups”
President’s Challenge Qualifying Standards
Marine Corps Physical Fitness Program
This article is very imformative, but I do have some questions. There are so many different grips you can use to do a pull-up. Which grips are best for which areas? Which are the easiest, and which are the hardest? Is there one proper way to do a pull-up? I wonder which way the world record holders performed the pull-ups. If anyone can shed some light on this for me, I would appreciate it!
Regarding the grips, please notice that:
1. When you put your hands in supination (palms turned to you), you are going to recruit largely the biceps (by the way, in this mode, this is a great bicep exercise), and you will target the Latissimus Dorsi and Teres Major muscles (the ones on the sides of the Back).
2. When you put your hand pronated (palms faced forward) and with an ample distance between hands, you target bicep (but less than in the 1st case), , the Teres Major and Latissimus Dorsi, but also the Rhomboid and the lower portion of the trapezius (upper back). And don’t forget the Brachioradialis (the muscle between the arm and forearm).
3. You can do the exercise with palms facing each other, close to one another. It target the biceps, the brachiallis, the Teres Major and the Latissimus Dorsi.
For me, the easiest is the Pull Up with palms facing each other and the hardest, the pull-up with the hand pronated and separated with long distance (it is also the best to creathe width in the back).
The proper way for the pull up is: first, put the hands on the desired position, then, stretch all your body, so even that your feet don’t touch the ground. Engage the core muscles (abs and back), and pull your self up, with all the effort comming from your arms and back muscles. All the other body parts must be tight and almost in no movement at all.
I hope that you find this answer good for your questions.
The guy in the picture is doing a chin-up. At least that’s what I always call that position. To me a Pull-up is palms facing away from you and grip pretty wide…….if I’m wrong…….shed some light on me too!! (-;
Thank you Gustavo!