What skeletal muscles are needed for pull ups

Delt, abs, triceps, biceps.

latissimus dorsi and so on.

Pull-up. It is the most commonly used fitness method by fitness enthusiasts, and many people think that pull-ups are the strength of the upper limbs, but it is not. There are many kinds of pull-ups, and the goals of different types of pull-ups are different, mainly divided into two categories: standing up and pulling pull-ups.

I believe that everyone has an experience when doing pull-ups, the distance between holding the horizontal bar is different, the palm is held forward and the backhand is held, and the force we do pull-ups is also different, and the backhand grip is obviously much less labor-saving than the forehand grip. So, what muscles do these different gestures mainly work?

The main difference between the foregrip and the backgrip is that the biceps are involved in the backhand pull-up but not in the forehand pull-up, and the extra biceps force makes the backhand pull-up simpler than the forehand pull-up, while also taking into account the bodybuilding requirements of the arm. The forehand pull-up is more difficult, and it may emphasize more on the degree of involvement of the latissimus dorsi muscle, which is due to the absence of the biceps, so the other muscles must do the task that should be done by it. Because of the forehand grip, pull-ups can increase flexibility.

Insufficient elbow injuries in weightlifters. The forehand grip shortens the distance between the hands and the shoulders, and the backhand grip tends to increase this distance if you don't keep your body close to the hands.

So if some trainers are too far away from the horizontal bar when doing backhand pull-ups.

, he may feel very simple when he completes the forehand to cause the upside. Once the strength allows, you can add weight to the tight backhand and forehand pull-ups to increase your workout, and the more you move your torso, the more torso muscles you get engaged, which is why your abs are often sore.

Seeing this, I believe you should understand that the main purpose of the positive grip is to exercise the triceps.

forearm muscles, deltoids; The reverse grip mainly exercises the biceps and pectoral muscles.

The narrow grasp is mainly practiced in the places mentioned above, and the wide grasp will increase the intensity of the latissimus dorsi exercise.

In pull-ups, the lifter uses the momentum generated by a small swing of the body before pulling himself up, when this swing is converted into the hip.

The energy generated by the swing helps the body move upwards when moving in an upward arc, and the swing pull-ups mobilize more muscles, including the abs, hip extensors, and lower back muscles in addition to the latissimus dorsi and arms. This training will only work more muscles in this exercise. and can complete more times.

The main part of the pull-up training is the latissimus dorsi, followed by the pectoralis muscles, brachiarisi 2ceps, brachioradialis muscles, and forearm wrist flexor muscles. Since the wrist flexor muscles of the forearm are only in a static state, the muscles that really participate in the work are the latissimus dorsi, pectoralis muscle, brachii 2ceps, and brachioradialis muscle. Grip the horizontal bar – the muscles in the front of the forearm.

Tighten the core – the abs.

Scapular hypopressure – trapezius inferior fascicle, latissimus dorsi, pectoralis minor muscle.

The upper arm is at 90 degrees to the trunk – latissimus dorsi, teres major.

The upper arm is at 90 degrees from the lower arm - biceps, brachii.

Before training, the pectoralis major muscle, pectoralis minor muscle, and thoracic spine are completely stretched to increase the amplitude of the movement. There is also a stretch of the subscapularis muscle, which can increase the amplitude of external rotation of the arm and reduce the backward tilt of the body. Start practicing from the peak contraction, jump up to the chest and touch the bar for 3 seconds, and after you can reach more than 5 seconds, start to practice centrifugation, centrifugal can concentrate on doing 5 with the strength of the back, and you can try pull-ups.

Pull-ups mainly train our upper limb muscles, because if you want to make pull-ups successfully, you need enough upper limb strength, waist and abdominal muscle strength, back strength, arm grip strength, we need to tighten the core, and then the back and arms force to drive the body up.

Pull-ups, what skeletal muscles are needed to participate in the software? Like pull-ups, there are still more skeletal muscles involved, and many parts can be moved.