Fizkult-hello, friends and associates! And today we will talk about pull-ups with a parallel grip.

Our article will be useful to those who want to work out their back muscles to the maximum. After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and analyze some practical points.

So, make yourself comfortable, we'll begin.

Pull-ups with a parallel grip. What, why and why?

Guess the riddle: they bypass it in the hall, they don’t like to practice on it, and if they use it, they hang like sausages :). That's right, the answer is a horizontal bar. This is a universal exercise machine for working out the upper body using its own weight. Not very popular, yes, but very, very effective. And today we will analyze one of the variations of working with it, namely, pull-ups with a parallel grip. Usually those of you who like to pull up use standard, shoulder-width, or wide grips, thus working out the width of the back, forming a V-shaped silhouette. However, it is worth changing the position of the hands / humerus, switching to parallel bars / horizontal bar, as we get a slightly different type of muscle impact, that's what we'll talk about further.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of basic (conditionally basic) and aims to work out the back.

The muscle ensemble includes the following units:

• targeted - the widest back:
• synergists - brachialis, brachioradialis, large round, rhomboid, levator scapula, trapezius (middle / bottom), pectoralis major (sternal head), small chest, back delta;
• large chest (clavicular head), front delta, biceps (short head);
• dynamic stabilizers - biceps, triceps (long head).

A complete muscle atlas is the following picture:

Advantages

By performing the pull-up exercise with a parallel grip, you can expect to receive the following benefits:

• increase in muscle strength (back + arms + forearms);
• development of grip rigidity;
• increase in muscle mass of the back;
• stretching of the spinal column (intervertebral discs) and removal of pinched nerves;
• development of attraction movement, weight results in traction exercises.

Execution technique

Pull-ups with a parallel grip refers to exercises of an average level of complexity. The step-by-step execution technique is as follows:

Step #0.

Go to the horizontal bar with parallel bars. Jump up and grab them with a parallel neutral grip. Slightly bend your arms at the elbow joints, cross your legs, place the whole body in one vertical plane, statically tighten the press.

This is your starting position.

Step #1.

Inhale and as you exhale, due to the strength of the back muscles, bending your arms at the elbow joints, pull yourself up to the crossbar. Hold at the top of the trajectory for 1-2 accounts and return to IP. Repeat the specified number of times.

In picture form, all this disgrace looks like this:

On the move like this:

Variations

In addition to the standard version of neutral pull-ups, there are several variations of the exercise:

• in the gravitron;
• using an elastic band;
• on the rings.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• slowly and under control go down and powerfully and explosively rise up;
• do not use inertia and buildup;
• follow the observance of the vertical plane, i.e. do not strongly deviate the body from the normal;
• at the bottom of the trajectory, try to fully extend your arms;
• pull up to the position of the chin above the level of the bars;
• at the bottom of the trajectory, linger for 1-2 counting and additionally squeeze the muscles of the back;
• as you progress in times, use an additional weight attached to the belt;
• breathing technique: inhale - when lowering down, exhale - when lifting up;
• numerical training parameters: number of sets 3-5 , the number of repetitions - 12-15 .

With the theoretical side finished, now let's look at some practical points.

What grip in pull-ups for what to use: EMG results

The effectiveness of the exercise is “measured” by the method of electromyography. This is when, during the execution of movements, sensors / electrodes are attached to the target muscle regions and feedback is read from them, electrical activity is recorded. Researchers Youdas JW, Amundson CL in their work published in the Journal Strength Cond Res (USA, 2010 ) the following EMG values ​​were obtained for different groups and types of pull-ups:

The data suggests that supinated (reverse) and pronated grips are best used for biceps development, and the regular straight grip is preferred for lats.

How to pump up a girl's back on simulators?

So, you have decided to decorate the back. Use the following training program for this:

• number of workouts per week - 2, Monday/Friday or Tuesday/Saturday;
• exercises - pull-ups in the gravitron with a parallel grip, pull-ups in the gravitron with a reverse grip; thrust of the lower block to the belt triangular handle; pull-ups in the gravitron with a wide grip, pull-ups in the gravitron with a narrow straight grip;
• execution mode - twoset 1+1 , relaxation 60 sec, separately, two set 1+1 , relaxation 60 sec;
• number of approaches - 3 , the number of repetitions - 12 .

Use this chart for 2,5 months, and a beautiful back is provided to you.

Actually, we have finished with the main part of the note, let's move on to ...

Afterword

Pull-ups with a parallel grip is an exercise that was on the agenda of AB today. Most likely, you are training your back without a horizontal bar, but after our note, you will think about whether you are doing the right thing. After all, think about it :)

PS: Do you do pull-ups in the gym? How?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.