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Dips Workouts And Pull Ups

Are you wondering whether a pull up bar would be a good piece of exercise equipment? This page will explain how to do a pull up and the benefits of this exercise. A pull up is an exercise that works a large number of your neck, shoulder and back muscles all at the same time. The exercise is performed by grasping a bar and pulling yourself upwards. This exercise is also called a chin up because you try to get your chin up over the bar. You start by having your hands grasping the bar and your body hanging straight.

Then you pull yourself upwards until your chest is almost touching the bar and your chin is higher than the bar. You have to focus on keeping your body straight when doing this type of exercise. The main thing is to keep your feet off the floor, but you can bend your knees or cross your legs.

There are many variations of this exercise. You can use the wide grip position with your arms extended about twice the width of your shoulders. This variation helps you to emphasize your lats.

You can use the close grip variation where your hands are only 6 8 inches apart on the bar to work on the lower lats. Whatever exercise you choose to do in chin ups, the resistance is provided by your body. You should combine pull ups with other strength training exercises such as push ups or a bench press.

A pull up bar is a very inexpensive piece of exercise equipment. You can place it anywhere you want in your home or exercise room and use it as part of your regular exercise routine. Strength training for the muscles of your back and neck help you in your daily life as there are many occasions when you have to life something and dont have the strength required. Toning your back and neck muscles also helps to keep your body straight as you get older.

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Pull Ups: Gains in 3 Weeks

Everyone is always asking how do I do more pull-ups?

I always laugh because it isn’t really a secret, the Army has had the answer for years.

When I attended the United States Army Airborne School in 1993 one of the requirements is that you needed to complete at least five pull-ups. Back then my my max in pull-ups was about eight so I had no problem doing the minimum. When I left Jump School I could Max out at 20 pull-ups after only three weeks!!

To improve your pull-ups you need to do pull-ups three times a day every day. You can’t expect to go to the gym three times a week and improve on your pull-ups. The way the army had it set up is that in front of every mess hall there are pull up bars. Before you go eat you need to perform three to five pull-ups at least. Breakfast, lunch and dinner I would do one set of 5-8 pull-ups everyday.

At the end of three weeks I was able to max out at 20 pull-ups!! You can incorporate this training into your life style be either making a pull-up bar in your back yard or mounting one at your work place. Pull-ups are one of the best exercises because it gives you functional strength and flexibility.

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Ripped Body with Pullups

It's been said that pullups are so good for a persons body, that if all they did was pullups they'd still have an amazing physique! It's true, if you want to gain strength while toning, pullups are the answer. Okay so you might not even be able to do a pullup. That's alright, considering that the vast majority have trouble doing pullups. It's an exercise like anything that you get better at.

The great thing about pullups is not only do they benefit you physically they also are extremely inexpensive to do. You really don't need any expensive equipment to do them. You don't need weights or a spotter or anything like that. The amazing thing is that pullups are just as effective if not more effective then any other workout routine you are doing right now.

With a pullup its all about keeping good form and doing as many as you can with good form. As soon as you find yourself getting tired and slipping into sloppy form you should immediately take a break or short rest and start up again when you feel you have enough strength. Pullups will build strength, but if you want to get ripped then I strongly suggest you take a look at your overall diet and make sure that it isn't hindering your body from becoming that ripped machine you've always wanted. Even something as simple as a pullup can be dangerous if not being done properly. So always take your time and make sure you go slow and steady.

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Pull Ups, Super Bodies, and Obesity Prevention

Any super body who can bend steel with his bare hands and jump tall buildings in a single bound can certainly do pull ups. Wouldn't you agree? On the other hand, odds are anybody who's unable to do pull ups, will probably have a pretty hard time with the bare hands steel bending and tall building jumping as well.

But it's also interesting to see how many super bodies with bulging biceps, chest pounding pectorals, and thundering thighs, absolutely melt at the sight of a pull up bar. I suppose it's an ego shot to someone who's ripped from head to toe if he's seen struggling with an exercise as simple and basic as pull ups. That being the case, these big dogs often stay as far away from the pull up bar as humanly possible. It's just easier when you avoid it.

A Basic Instinct Lost to the 21st Century

Historically speaking however, pull ups are an exercise that any self respecting ape or chimpanzee (our ancestors some would claim) can do quite naturally, often with one arm, while chomping on a banana. But then apes and chimps are still pretty much the same size they were five or ten thousand years ago, while man has become...larger. I mean give the apes and chimps ready access to cars, computers, TV's, video games, and fast food, and just see how long they can still do pull ups, right?

So the questions suddenly becomes, how can we self respecting male humans most effectively recapture our natural born ability to do pull ups in the midst of all the 21st Century cars, computers, TV's, video games, pizza and beer? As you might expect, the answer to this question has several parts. Check it out.

Number One

First and foremost you have to be motivated. That is to say, if you're one of those guys who's been humiliated by pull up bars and drill sergeant coaches ever since you were a kid, you may just take pull ups as a personal challenge, a mountain to climb, a white rapids river to swim. I mean in a certain sense, the ability to do pull ups has always been one of those things that separates the men from the boys, and if you're biting at the bit to take your place alongside the men, that means you're motivated!

Number Two

Second you must now find a pull up bar that allows you to perform at least eight repetitions right from the get go. In other words you must have a place to get on before you can expect to make progress. What fills the bill? There are any number of contenders ranging from a high tech and expensive health club gismo called the Gravitron, to the adaptive machines that use springs and rubber bands to lighten your load, and allow you access.

A New and Simple Solution

But interestingly enough a young engineer from Perdue University named Jeff Gotts (Delta Fitness of West Lafayette, IN) has come up with an incredibly simple and naturalistic substitute for those who are interested. That simple substitute is...your own two legs! You see he combined a height adjustable pull up bar that raises and lowers in one inch increments, with what he calls leg assisted pull ups in which participants are encouraged to jump and pull up at the same time, giving almost anyone instant access to pull ups. It's the kind of thing that makes me say, "That's so simple. Why didn't somebody think of this before?"

The Simple Strategy

The strategy here is equally as simple. You set the bar at a height where you can do at least eight leg assisted pull ups, jumping and pulling at the same time, and you do two or three sets. A couple of days later in workout number two, you do a couple sets of nine reps each. In the subsequent three workouts you do 10, 11, and 12 reps.

And when you do 12 reps, you raise the bar ONE INCH next time and start the whole 8 to 12 rep cycle all over again. Gotts reminds readers to "Avoid the temptation of trying to go too fast too soon. This strategy is built on a series of small, predictable improvements over a period of time. Stick with the strategy and you'll come out a winner," he said.

Eventually You Run Out of Leg Assistance

Over a period of weeks and months what happens is the bar gets higher and higher and you eventually run out of leg assistance. And when you've run out of leg assistance you've reached your goal of being able to do real, live, conventional pull ups just like the drill sergeant coach wanted you to do all those years ago. At this point you no longer melt at the sight of a pull up bar and you can finally take your rightful place alongside the men...if not the super body's.

A Natural Antidote to Obesity

One more interesting observation comes from Jeff Gotts, the Indiana based entrepreneur. He contends that, "The ability to do pull ups is a cost effective and naturalistic antidote to the obesity problem in this nation. Think about it," he said. "People who can do pull ups are NEVER obese. And people who are obese can NEVER do pull ups."

"If school districts around the US would start teaching pull ups in kindergarten, and make the ability to do pull ups a high school graduation requirement, the obesity epidemic would be over in no time. People's health would improve significantly, they'd be more productive, health care costs would plummet, and everyone benefits," Gotts challenged.

In Summary

In summary, if you're reading this article and you're a budding super body who has yet to find a way to conquer the pull up mountain, and who may be carrying a little bit too much excess body luggage, take heart, get motivated, find a good height adjustable pull up bar, and start out with eight good reps.

Continue making small but predictable chunks of progress week after week, month after month and before you know it you will have reclaimed your natural born ability to do pull ups, and immunized yourself against obesity for as long as you maintain your hard won ability. The other thing is that you may want to back off on the pizza and beer. For these things the pull up Gods will smile on you and speed your progress. So I say let's all carpe diem today. We have everything to gain, and nothing (except excess weight) to lose.

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Leg Assisted Pull Ups vs Conventional Pull Ups

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Get a shaped Body From Pullups

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