The Best Chin/Pull-up Bar in Singapore!

How to do pull-ups with good form

How To Do Pull-ups with Good Form

The pull-up and chin-up exercises appear to be movements that anyone can perform with a little effort and minimal instruction, but the truth is that most people are performing them improperly and risking an injury. This is the  tutorial for how to do pull-ups with good form.

[spacer size=”2″]

Hand Positioning

Hand positioning for pull-ups and chin-ups is body-type specific and depends largely on the width of your shoulders. In all grips, your thumbs should grip on the same side as the rest of your fingers. Also, your wrists must remain neutral (not flexed) and forearms hanging straight down from the bar.

  • Pull-ups: In the pull-ups exercise, your palms will be facing away from you, and for most people, your grip should be slightly outside of shoulder-width apart. To figure out the optimal hand placement, raise both arms overhead and lock out your elbows. Then pull your shoulders downward, packing them on your ribcage away from your ears. The most vertical position that you can get your arms and maintain both elbow lock and shoulder pack, that’s where your hands should be placed. Note that if you have very mobile shoulders, you should not allow your arms to pass further than perpendicular to the ground. In essence, you should be hanging as straight down from the bar as you can achieve when not actually hanging.
  • Chin-ups: In the chin-up exercise, your palms will be facing towards you. The optimal hand positioning is directly in line with your shoulders. Your hands, elbows, and shoulders should be in one line, and your forearms should be hanging straight down – perpendicular to the ground.
[spacer size=”2″]

Elbow Positioning

The elbows must be fully locked in the bottom position and fully flexed in the top position of the pull-up. During each repetition, it’s important to maintain an elbow position that is drawn in towards your center-line, instead of allowing them to flare out. Think about squeezing them into your ribs while pulling yourself up towards the bar. This is the most efficient pulling position, and will help prevent injuries to the elbow.

[spacer size=”2″]

Shoulder Positioning

Shoulders must be packed down on the ribcage. This is most important while in the bottom position of the pull-up and will help prevent shoulder injuries that would arise from placing excess strain on the soft tissues around the shoulder joint. It’s a good habit to pack your shoulders down before each set. You can do this by actively contracting the lat muscles of the upper back to pack the shoulders down in relation to your torso throughout the entire range of motion. If you cannot achieve shoulder pack while your arms are extended above your head, then you’ll need to practice some joint mobility and range of motion exercises until you can

[spacer size=”2″]

Spinal Alignment

The spine should be lengthened in equal opposite directions throughout the entire range of motion. Lift your head away from your shoulders, lengthening your neck upwards while simultaneously packing your shoulders down. Good shoulder pack will ensure you can achieve good spinal alignment of the neck. Do not hyper-extend the neck during the pullups, even if it’s tempting to get your chin over the bar. Maintain this long spine throughout the entire duration of the set.
[spacer size=”2″]

Core and glute activation

Activate the core musculature with a gentle contraction while also contracting the glute muscles, which results in a slight tailbone tuck (similar to a dog tucking its tail between its legs). Your contraction should be accompanied with a strong exhale (see below).
[spacer size=”2″]

Breathing Technique

In combination with the core and glute activation (and the resulting hip tuck), forcefully exhale the air out of your lungs while pulling yourself up to the bar (the concentric portion of the exercise). This should result in a very tight midsection from the accompanying contraction, making your body feel easier to lift. On the way back down, allow an inhale to be sucked back in as you relax your lungs and throat.

Special Offer: $18 for Doorway Pull-up Bar (U.P. $23) Get Yours Now
SALE: $18 for Doorway Pull-up Bar (U.P. $23) Get Yours Now