The hidden benefits of Pull-Ups

Posted on 15 May, 2016 at 14:10

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Pull-ups are one of the most convenient exercises around. You can do this exercise pretty much anywhere. All you need is a bar and your body.


When I first started working out I took a metal pole that I found in the garbage and hung it in my laundry room. Although I found my metal bar in the garbage - thankfully you don't have to do that, you can buy inexpensive pull-up bars that latches safely onto your door frame.



Benefit 1: Fundamental Compound Upper-body Exercise



I’ve stressed the importance of compound exercises in the past. Compound exercises are important because they target multiple muscle groups and trigger a release of growth hormone.



I’ve also talked about squats and what a great lower-body muscle building exercise they are. Think of it this way – Pull-ups are to your upper body what squats are for your legs. There is no other exercise that will make your upper body grow quite like pull-ups. Specifically, pull-ups do a great job of targeting the back and biceps.  If you want a V-taper, pullups are a must!



Benefit 2: Easily Increase Intensity



Regularly increasing the intensity of your workouts is one of the secrets to building muscle. Some exercises require you to get fancy with your workouts in order to increase the intensity, but not pull-ups.


You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.



Benefit 3: Many Variations



One of the best benefits of pull-ups is that there are so many different variations of the pull-up. The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.


My favorite variation is the regular ole’ fashioned wide, overhand pull-up. This is the best variation for getting your lats to grow nice and wide.


Some other good variations are close grip pull-ups and reverse grip pull-ups (also known as chin-ups).



I find that all of these variations do a great job of targeting my back, but reverse grip pull-ups (chin-ups) place more emphasis on the biceps.


I noticed a lot of progress in my bicep development once I started doing chin-ups. So if you want big arms, make sure you’re doing chin ups



Benefit 4: Grip Strength



If you’re a serious bodybuilder, then having good grip strength is a must. Fortunately, pull-ups are the perfect exercise for strengthening your grip.



Benefit 5: Fat Loss



It’s not quite like running on a treadmill or jumping rope, but pull-ups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pull-ups, decrease the time in-between sets or super-set your pull-ups with another exercise.



Those are my top 5 benefits for pull-ups - Continue to follow my blog and find out about more exercises to improve your strength, body shape and fat loss.

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