Different Grips For Pull Ups

This video is about different grips for pull ups. Pull ups are a compound upper body exercise which works several muscles in your back, shoulders, and arms at the same time. To be more precise latissimus Dorsi (lats) Brachiorasdialis (forearm) Teres Major Posterior Deltoid (Back of Shoulder) Rhomboids (middle back) Trapezius (traps) Biceps. Different grips puts emphasis on different muscles more. They are many different grips but in this video I will go over the most popular ones. 

 
Their is placing the thumb over and locking the thumb under. Thumb over is your thumb next to your fingers as you are doing gripping on to the bar. Thumb under is our thumb under the rest of your fingers wrapping around the bar. Thumb over puts more emphasis on your back and your grip. Thumb under puts more emphasis on your forearms and biceps. You can test this by make a fist. Wrap your thumb over your fingers then squeeze and look at your bicep. Now do the same with your thumb wrapped under. Your bicep should have more activation when the thumb is wrapped under. Some people also find it easier to transfer or perform explosive movements while thumb is over so you do not have to worry about locking and unlocking your thumb. 
Now their is the chin up and the pull up. The difference is the way your palms are facing. Chin up is palms facing you and pull up is palms facing away from you. Both grips work on the same muscles but chin ups put a greater load on the biceps then pull ups do. Pull ups put that load on the back. Chin ups are easier because biceps are used in more often in everyday life then pulling with your back is. You need to get the chin up before moving on to the pull up. 
Wide pull ups are a great way to expand your back. Do not go so wide that your shoulders hurt. If your shoulders hurt you are going to wide and extending the joint more then it should be. Close grip pull ups are with your hands touching. These put more emphasis on your forearms. Mixed grip pull ups leans the emphasis more to one side of your body, make sure to repeat with the opposite hand grip to stay even. Last one is X pull ups. These challenge your stability to stop your body from rotating as your going up. 
Practice all the different kinds of grips so you don't plateau. Switching up the grips you use is also a great way to break through a current plateau if you feel you have one. Keep your body guessing. Get your star on Peace. 

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