Benefits, Tips of Pull Ups, Chin Ups & Beam Workout/ Position: For recruitment in the Army, Navy, Air Force, Armed Forces, Central Police, State Police Forces, Pull Ups, Chin Ups on Beam and Push Ups Workout are necessary to qualify Physical Fitness Test (PFT) and to score full marks which are added in final merit for selection. Benefits of pull-ups/ chin-ups/ beam exercise shoulder, stomach, arms, muscles and whole body become well-made and strong. Pull-Up/ Chin ups Exercise is one of the best Body Wet Exercises. The pull-up exercise itself is a complete workout, which works effectively on many different parts of the body and makes them strong and well-made. It is necessary to do the right way to get all the benefits of any exercise and better results. The right way to do pull ups /chin ups/ beam are given below.
Difference Between Pull-Ups and Chin-Ups
What is Pull-Ups: Griping of Bar overhand grip where your palms point outwards so that they are facing away from you. The most common grip width is just slightly wider than shoulder width.
What is Chin-Ups: Griping of Bar underhand grip where your palms point inwards so that they are facing you. The most common grip width is shoulder width.
Correct Form and Tips of doing Chin-ups/ Pull Ups and Beam Workout
Body Warm up: Warm up yourself before doing Pull ups/ Chin-ups or Beam.
Position: Make proper standing position under the beam/ pullups bar.
Gripping Bar: Full grip. Face your palms away. Hold the bar high, close to your fingers.
Gripping Width: Your hands should be about shoulder-width apart. Don’t grip too wide.
Elbows Position: Keep them 45° in like when you Overhead Press. Don’t flare your elbows out.
Chest Position: Raise your chest. Lead with it on the way up. Try to touch the bar with your chest.
Shoulders Position: Keep them back. Don’t roll them forward. Don’t squeeze your shoulder-blades.
Head Position: Keep it neutral. Look forward. Don’t look at the bar. Don’t reach for it with your head.
Lower Back: Stay neutral. Straight line shoulders to knees. Don’t over-arch your lower back.
Legs Position: Bend your knees to keep your feet off the floor. Cross your legs and squeeze your glutes.
Bottom Position: Hang with straight arms and locked elbows. Shrug your shoulders towards the ceiling
Way Up: Pull yourself up by pulling your elbows down and to the floor. Lead with your chest.
Chin Position: Get your chin over the bar. Keep your head neutral. Don’t pull it forward to the bar.
Way Down: Lower yourself all the way down until your arms are straight at the bottom.
Breathing: Take a big breath at the bottom, hold it at the top, exhale/inhale at bottom
Practice: Review these tips between sets and you’ll do more Pullups without getting hurt.