Can pull-ups train chest muscles?

Pull-ups are a sport that really tests your physical fitness. You need very strong upper body strength to successfully lift your body. However, some female friends find it difficult to complete this exercise. Only some female friends who like fitness exercises can practice it well. It also has a good training effect on the waist and abdomen. However, you must pay attention to safety when doing pull-ups, otherwise it will cause strain on your arm muscles.

There are many types of pull-ups, and they are generally used to train the back muscles, especially the latissimus dorsi. But you can also focus on training the pectoralis major muscles. The narrow-grip pull-ups introduced below are designed to achieve this training goal. Generally, they are done on a horizontal bar to achieve the narrow-grip effect.

Target training area: Development of upper and outer pectoral muscles

Action essentials:

1. Hold the horizontal bar with your hands in a narrow grip and your palms facing up. Let your hands hang naturally and slowly do pull-ups. Lean your body backward and then slowly return to the hanging position. The best height for pull-ups is when your chest is close to the bar.

Close-grip pull-ups

2. Exhale while doing the pull-ups, and exhale through your mouth while coming back down.

Note:

1. Use a narrow grip and lean your body back when doing pull-ups, otherwise the force will be concentrated on the back. Notice the difference from the regular narrow-grip pull-up on the bar (below): there is no lean back.

2. This movement can be practiced with weights, but do not swing your body, and the movement should be performed slowly.

Pull-ups are a compound training movement. Sticking to this movement for a long time can improve your overall strength level, continuously improve your muscle strength and muscle volume, thereby improving both your strength and body shape.

And this kind of exercise can really train your chest muscles very well. Not only that, it can also train your back muscles very well. So it is a form of exercise that can train the whole body. Pull-ups are a type of exercise that has many types. However, when doing this exercise, the body cannot swing left and right. You must stabilize your body to complete it.