Pullups are an effective bodyweight exercise for the upper body. One of the main benefits to performing pullups is that the only equipment you need is a pullup bar. This means you do not need to go to a gym to work out. You do not even need to do pullups every day. You can follow a moderate training program of only three days a week and see an increase in strength and size in your upper body. Consult a doctor before trying a new workout.
Pullup Muscles and Technique
Pullups are a callisthenic exercise, meaning you use no additional weights. Pullups work the muscles of your back and arms. Specifically, pullups target the latissimus dorsi of the mid-back, trapezius and rhomboids of the upper back and the biceps.
To perform a proper pullup, grip a pullup bar with your hands greater than shoulder-width apart with your palms facing away from you. Hang from the bar with your arms straight and then pull yourself up until your chin is above the bar. Turning your palms to face you and holding the pullup bar with your hands closer than shoulder-width apart emphasizes the arms. This is more commonly known as a chinup.
Moderate Pullup Routine
Pullups three days a week as part of a program that includes exercises for the entire body is sufficient for muscular endurance and strength gains. Work up to completing 10 to 12 pullups. According to "National Academy of Sports Medicine Essentials of Personal Fitness Training," training only two days a week is enough to maintain the muscular strength and endurance you have, not to make progress. Muscular endurance is the ability to perform an exercise several times in a row without rest. Ten to 12 repetitions promotes muscle growth and 12 repetitions or more is best for increasing muscular endurance.
Pullup Variations
Not everyone can do a moderate amount of pullups, or even a single one. Substituting easier variations of pullups allows you to follow a moderate pullup routine to still work your back and arms as you gain strength to perform a regular pullup.
You perform a modified Smith machine pullup with your feet on the floor so you are not lifting as much of your bodyweight. To perform this variation, set the bar at shoulder height and grip the bar with your palms facing away from you. Hang from the bar and walk your feet forward until your legs and back are straight with your heels on the floor and your arms are perpendicular to your torso. Pull yourself up toward the bar, letting your elbows flair out to the sides.
Exceptions
If you are a person who requires an elite level of physically training, then pullups done in moderation may not be enough for you. For example, police officers need to possess a high level of strength due to the physical nature of their jobs. The Kalamazoo Law Enforcement Training Center in Michigan recommends pullups and other callisthenic exercises daily as part of its program to prepare applicants for the police academy. Professional athletes and bodybuilders follow advanced work out programs that may include training five to six days a week. Speak with your coach, doctor, superior officer or a personal trainer for guidelines if exercising in moderation is not enough for you.
References
- Florida Public Safety Institute: Physical Fitness Training Plan
- Kalamazoo Law Enforcement Training Center: Tips for Academy Physical Fitness Preparation
- University of Northern Colorado: Pull Up; May 2011
- Shape magazine: Modified Smith Machine Pull-Up
- National Academy of Sports Medicine: Program Design Concepts (pdf)
- Furman University: Back Exercises; January 2011
Member Comments