Pull-ups are a common and effective movement, and there are many types of pull-ups, such as wide-gap, narrow-gap, etc. Of course, both wide-gap and narrow-gap have good training effects. , but there are also a lot of things to pay attention to. So, what is the most standard way to do wide-grip pull-ups? Let’s take a look below.
Step 1
Wide-grip pull-up bar, arms hanging freely Straighten. This is the starting position of the movement.
Step 2
Bend the elbow, adduct the glenohumeral joint and pull it up. Do not rock or use kinetic energy to complete this movement. Try to keep your chin higher than your palms.
Step 3
When the movement reaches the top, pause for a while, and then lower it back to the starting position.
Notes:
1. Grip distance: The grip distance of both hands needs to be A certain width (the largest possible) can effectively increase the width of the latissimus dorsi. The closer the grip is, the lower the stimulation to the latissimus dorsi and the greater the stimulation to the serratus anterior muscle.
2. Grip method: Overhand grip, backhand grip cannot be as wide as possible.
3. Each exercise should fully stretch and contract the latissimus dorsi, lowering it to the lowest point and pulling it upward to the chest.
4. After each set of exercises, you should hang on the bar with both hands for a while to stretch and relax the latissimus dorsi muscles. This exercise is very important because it stretches the lats to a degree that cannot be achieved due to movement restrictions during training.
5. During the movement, do not swing the body back and forth and use inertia to provide assistance; when the whole body is drooping, the shoulder blades should be relaxed. Fully lengthen the latissimus dorsi muscles.
6. If you can’t do a few pull-ups, you can start with pull-ups with both arms. You can start with a lighter weight and gradually increase the weight. When the weight you are practicing is about the same as your body weight, you can directly practice pull-ups.
7. In order to develop thick and clear linesBackmuscles, you can also practice bent over rowing, one-arm rowing and deadlifts.