pull ups and push ups
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was at the neighbourhood fitness corner and saw the instructions on the panel on how to do pull ups. it says something like, "palms facing INWARDS and pull body up blah blah blah." (was there to train for my pull up lah.
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palms facing INWARDS MEH? omgs. what is the correct way of grip? overhand grip or palms facing inwards? perhaps i should say what is the grip we are to use during NAPFA/IPPT?
how much does push-ups affect the pecs and chest muscles and what type of push up? -
No correct way of grip what cos different grip will train up diff muscle differently.... depends on what is the standard asked of you mah.For Army IPPT,you can use whatever grip you want:palm face in/out or hammer grip(one hand's palm face in,the other out).But for NAPFA,i do not know the standard now but during my time only palm face out method was acceptedOriginally posted by yeehaw:was at the neighbourhood fitness corner and saw the instructions on the panel on how to do pull ups. it says something like, "palms facing INWARDS and pull body up blah blah blah." (was there to train for my pull up lah. )
palms facing INWARDS MEH? omgs. what is the correct way of grip? overhand grip or palms facing inwards? perhaps i should say what is the grip we are to use during NAPFA/IPPT?
how much does push-ups affect the pecs and chest muscles and what type of push up?
There is one style of push up what work out the chest,which is diamond push up style -
hammer grip is palms facing each other.Originally posted by Aveme:No correct way of grip what cos different grip will train up diff muscle differently.... depends on what is the standard asked of you mah.For Army IPPT,you can use whatever grip you want:palm face in/out or hammer grip(one hand's palm face in,the other out).But for NAPFA,i do not know the standard now but during my time only palm face out method was accepted
There is one style of push up what work out the chest,which is diamond push up style
by the way,underhand grip puts your biceps at the strongest,overhand is where your biceps is weakest.
Some advocate doing underhand because your biceps won't fail so fast-for overhand,your biceps might fail first before your back hence robbing you of those few precious reps.
For me,I do all three grips... -
yea, i realised underhand is easier. i can push 5 or 6 reps before failure whereas underhand i can only do 4 reps tops.Originally posted by Marco_Simone:hammer grip is palms facing each other.
by the way,underhand grip puts your biceps at the strongest,overhand is where your biceps is weakest.
Some advocate doing underhand because your biceps won't fail so fast-for overhand,your biceps might fail first before your back hence robbing you of those few precious reps.
For me,I do all three grips...
but chin ups work the lats as well eh?
somehow i don't feel any strain on my back when using the overhand grip. it's only the next day then feel the back muscle ache.
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When instructors say it's easier to do a pull up with your hands wide-apart, how true is that? With your hands wide apart, you move a shorter vertical distance but do you require more strength from your back muscles? How about your biceps?
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Yes,in theory,wide grip=shorter range of motion=less work.Originally posted by kaister:When instructors say it's easier to do a pull up with your hands wide-apart, how true is that? With your hands wide apart, you move a shorter vertical distance but do you require more strength from your back muscles? How about your biceps?
how wide? you mean all the way until touch the extreme ends of the bar?
forget it...90% of people dont have the shoulder flexibility to do such wide grip pull ups yet most of them persist in performing this movement because they believe in the myth of wide grip=wide lats.
If i do wide grip pull ups consistently,i know my shoulder sockets will just go pop one day and hey presto,I can excuse upper body activities for a long long time... -
Some people say chin ups are better than pull ups for lats because your biceps wont fail so fast.Originally posted by yeehaw:yea, i realised underhand is easier. i can push 5 or 6 reps before failure whereas underhand i can only do 4 reps tops.
but chin ups work the lats as well eh?
somehow i don't feel any strain on my back when using the overhand grip. it's only the next day then feel the back muscle ache.
For pull ups,your biceps fail before your lats hence you reach systemic failure faster than on pull ups. In other words,your biceps are limiting your back progress... -
Underhand is definately easier lor
But i still tink train for overhand is better -
So can I imply that:Originally posted by Marco_Simone:Yes,in theory,wide grip=shorter range of motion=less work.
how wide? you mean all the way until touch the extreme ends of the bar?
forget it...90% of people dont have the shoulder flexibility to do such wide grip pull ups yet most of them persist in performing this movement because they believe in the myth of wide grip=wide lats.
If i do wide grip pull ups consistently,i know my shoulder sockets will just go pop one day and hey presto,I can excuse upper body activities for a long long time...
1. Certain degree of wide grip helps but poses a danger for your shoulder joints?
2. Does not help with latissimus development? -
You try raising your arms in front of you now(at 45 degrees to parallel),do you feel any discomfort in your shoulder sockets?Originally posted by kaister:So can I imply that:
1. Certain degree of wide grip helps but poses a danger for your shoulder joints?
2. Does not help with latissimus development?
Btw,dont train with lat pull downs if you wanna improve your chin up/pull up.Do the actual exercise instead of a pirated version of it... -
wah, my lats like aching like siao.
well for me, i'm not really into wide grips or whatever birdie grip. heh. training more for the numbers which in other words like what you always say...muscle endurance.
ehhhh, let's say we're using overhand grip and the biceps fail us before working out other muscles. that means the biceps buay gan? which also means must do more compound exercises then do some biceps isolation lifts? -
Ok now. How about push-ups? Is it easier to do with hands wide apart? Cos' I personally find it easier. Keeping them close will utilise my weak biceps...Originally posted by Marco_Simone:You try raising your arms in front of you now(at 45 degrees to parallel),do you feel any discomfort in your shoulder sockets?
Btw,dont train with lat pull downs if you wanna improve your chin up/pull up.Do the actual exercise instead of a pirated version of it...
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diamond pushups will torch your triceps more.Originally posted by kaister:Ok now. How about push-ups? Is it easier to do with hands wide apart? Cos' I personally find it easier. Keeping them close will utilise my weak biceps...