Pull-ups are the most classic fitness exercise in the world. They are so popular that when you pass a park casually, you can see many people doing pull-ups. In college, pull-ups are also one of the important indexes to test physical fitness. Whether it is an ordinary bodybuilder or an excellent athlete, if you want to become stronger, you must pull up. We also know that pull-ups are the most effective way to train upper body muscles, which can help us to have a generous back and build strong arms and even chest muscles.

With the deepening of pull-ups, you will find that the traditional pull-ups can no longer meet your requirements for muscle gain. You will increase your training in other ways, but the effect is still not ideal.

When doing pull-ups, not only the different materials of the equipment will affect the experience, but also different grip methods can exercise different muscle groups. For example, forehand pull-ups mainly stimulate the back muscles, and backhand mainly stimulates the biceps brachii and so on. If you want to change the way you do pull-ups, the following four actions deserve your attention.

The first action: reverse grip

Action essentials: Hold the lever in the palm of your hand, the distance between your hands is the same as that between your shoulders, your back is naturally straight, and your feet are folded and bent. This is a preparatory action. Pull up with the strength of the back muscles until the chin exceeds the lever, stay for 1 second, and then slowly fall back to the preparatory action.

Benefits: Using the opposite grip can reduce the probability of elbow and shoulder muscle injury.

The second action: the lifting ring is floor-mounted.

Action essentials: abdomen and chest, feet together on the ground, knees bent. The height of the rings allows you to squat until your hips almost touch the ground. Hold the rings with both hands and get down. This is a preparatory action. After that, relying on the back muscles, the scapula sinks to the elbow and is pulled down from top to bottom, pulling the ring to the clavicle position and bending the knees. Hold still for 2-3 seconds and slowly return to the ready action.

Benefits: The wrist and shoulders can rotate freely, and the joint pressure is not great.

The third measure: centrifugation

Action essentials: Hold the lever with both hands and straighten your back. Then jump to the highest point of the lever, that is, the chin crosses the lever. The process time of descent and recovery to preparation action is 6- 10 second.

Benefits: The effect of stimulating back muscles is better.

The fourth action: the elastic rope is pulled up.

Action essentials: Tie elastic belt to the lever, step on the elastic belt with one foot, cross your feet slightly, and hold the lever with both hands. This is a preparatory action. Push hard on the back, upward, and when the chin exceeds the lever, stay for 1-2 seconds, and then slowly return to the preparatory action.

Benefits: Relying on elastic rope can reduce resistance.