Changes: Pullup

Revision as of 22:21, 13 April 2008

The pullup is a calisthenic upperbody exercise that works the Latissimus Dorsi and biceps muscles primarily, as well as several other muscles, such as the midsection. It is considered the gold standard for working the back (for bodyweight). The pullup utilizes a pronated, or overhand, grip, as opposed to the chinup which is similar in nature but utilizes a supinated (underhand) grip.

Muscles Activated

Pull-ups primarily target the Latissimus Dorsi muscle group in the back, though many other muscles are involved in the movement. These assisting muscles include the Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Deltoid muscle, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Trapezius Lower, Trapezius Middle, and Pectoralis Minor. ^[1]

Since multiple joints are utilized, pull-ups are known as a compound exercise.

Proper Form

Conflicting views on what constitutes proper form on this exercise are everywhere. This article details the strictest view. 'insert view here'

Variations

Variable Grips

Wide Grip

In the standard grip, the hands are just outside shoulder-width apart. With the wide grip, the hands are placed outside this range.

Close Grip

For close-grip pullups, the hands are brought together in the center and are placed right next to each other. This targets the biceps more.

Alternating or Mixed Grip

For these pullups, rather than having both hands in an overhand grip, the hands are placed with one being overhand and the other being underhand.

Kipping

Kipping is a variation of the pullup that utilizes the entire body to facilitate the movement, rather than performing them as strictly as possible.

Plyometric Pullups

A plyometric pullup--one that seeks to increase power--is done by exploding from the bottom of the movement as hard as possible with enough force to perform a clap at the top.

Single-arm

Almost considered a badge of honor is the single-armed pullup, due to the amount of difficulty in performing them.

With Accessories

Rings

The traditional pullup can be enhanced significantly by using gymnastics rings.

References

↑ ExRx.net

[1] ExRx.net

[1]

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 ==== Variable Grips ====
 ===== Wide Grip =====
-In the standard grip, the hands are at or near shoulder-width apart.  With the wide grip, the hands are placed outside this range.  This works the pectorals more than the standard grip; some find this the easiest pushup to do, as the total range of motion is the shortest.
+In the standard grip, the hands are just outside shoulder-width apart.  With the wide grip, the hands are placed outside this range.
-===== Close Grip (diamond pushups) =====
+===== Close Grip =====
-For close-grip pushups, the hands are brought together in the center and either placed right next to each other so as to form a "diamond" shape between the connecting thumbs and forefingers, or the hands are over-lapping.
+For close-grip pullups, the hands are brought together in the center and are placed right next to each other.  This targets the biceps more.
-===== Alternating Grip =====
+===== Alternating or Mixed Grip =====
-For these pushups, rather than having the hands in line with each other, perpendicular to the torso and legs, the hands are placed with one farther forward and the other farther back.  This alters the stress on each arm, giving a new stimulus.
+For these pullups, rather than having both hands in an overhand grip, the hands are placed with one being overhand and the other being underhand.
-==== Altered Angle (incline/decline) Pushups ====
+==== Kipping ====
+[[Kipping]] is a variation of the pullup that utilizes the entire body to facilitate the movement, rather than performing them as strictly as possible.
-Many people increase the challenge of the conventional pushup by propping their feet up on something.  This makes the pushup more difficult.  The opposite of this is to lean up against something, such as a wall, which makes them easier.
-==== Plyometric Pushups ====
+==== Plyometric Pullups ====
-A plyometric pushup--one that seeks to increase power--is done by exploding from the bottom of the movement as hard as possible so that the hands are lifted off the ground at the top of the movement.  Many people call these clapping pushups.  The clap is optional.  A small amount of controversy surrounds whether or not these are actually ''[[plyometric]]'', however the very definition of plyometric explains that they would fall into that category.
+A plyometric pullup--one that seeks to increase power--is done by exploding from the bottom of the movement as hard as possible with enough force to perform a clap at the top.
-Another variation is the ''drop push'', where two platforms are placed on either side of the subject. The exercise begins with the hands on either platform supporting the body. The subject then drops to the ground and explosively rebounds with a push up, extending the torso and arms completely off the ground and resetting the hands to the starting position, with both hands on the platforms.
-==== Hindu Pushups ====
-The Hindu Pushup ([http://www.bronzebowpublishing.com/images/various/HinduPU.gif?q=HinduPU.gif see demo here])is a variation that takes it name from the wide popularity among Indian wrestlers and Indian martial arts styles, such as Pehlwani. It utilizes a jack-knifing motion; the starting position consists of the hands and feet spread apart with the body bent at the hip--the buttucks will be in the air. The head and body are then lowered by the arms [[eccentric|eccentrically]] in a swooping motion  until the hips are to the floor with the arms fully extended and the head and torso are up in a cobra-like position.  From here, the body simply returns directly to the starting position.  They are widely advocated by [[Matt Furey]].
-==== Divebombers ====
-A divebomber ([http://fatalfitness.com/index.php?option=com_content&task=view&id=380&Itemid=47 see demo here]) is essentially the same as a Hindu Pushup, except rather than returning directly to the starting position from the cobra, the first motion is reversed and a second "swoop" is performed to return to the starting position. <ref>{{cite web
-|title=Hindu Pushups vs. Divebombers
-|url=http://www.mattfurey.com/hindu_push_ups.html
-|date=
-|author=Matt Furey
-|publisher=MattFurey.com
-|accessdate=2008-03-11
-}}</ref>
-==== Decreased Points of Contact (single-leg) ====
-Another progression of the standard pushup is the single-leg pushup.  To do this, one simply raises one leg off the ground, either holding it straight behind them, out to the side ([abduction]), or curled up behind them, which is also called "scorpion pushups."  The purpose is to increase the difficulty and also to target the [[core]] [[stabilizers]] and develop [[balance]].
 ==== Single-arm ====
-Almost considered a badge of honor is the single-arm pushup, due to the amount of difficulty in performing them.  They are most often done with the legs spread wider for more support, with one arm tucked behind the back.  They can be done with several repetitions on one side before switching, or the easier method, which is alternating arms after each [[repetition]].
+Almost considered a badge of honor is the single-armed pullup, due to the amount of difficulty in performing them.
 ==== With Accessories ====
 ===== Rings =====
-The traditional pushup can be enhanced significantly by using [[gymnastics rings]].  Any of the versions listed can be performed on the rings, as well as some others, such as the [[jackknife pushup]], [[pseudo-planche pushups]], and [[archer pushups]].
+The traditional pullup can be enhanced significantly by using [[gymnastics rings]].
-===== Medicine Ball =====
-One can enhance the traditional pushup with the incorporation of a [[medicine ball]].  Most common methods include placing the medicine ball on the floor and performing pushups with one hand on the ball and one on the floor, alternating ([http://fatalfitness.com/index.php?option=com_content&task=view&id=510&Itemid=47 see demo here]).
-===== Swiss Ball =====
+== See Also ==
+* [[Chinup]]
-Pushups are also commonly done with the hands on a [[Swiss Ball]], which targets the stabilizers.  Other methods include placing the feet on the ball with the hands on the floor.
+* [[Kipping]]
+* [[Muscle-up]]
+* [[Mantle Shelf]]
 == References ==