Pull-ups: Illustration of pull-ups to exercise the upper and outer chest muscles
Pull-upsThere are many types of pull-ups, and they are generally used to exercise the back muscles, especially It's the latissimus dorsi. However, you can also find ways to focus on training the pectoralis major muscles. The Close Grip Fade-away Pull-up introduced below is intended to achieve such an exercise purpose. It is generally done on a horizontal bar to achieve narrow grip pull-ups. gripping effect.
Target exercise area:
strong>Develop the upper and lateral pectoral musclesAction essentials:
1. Hold the horizontal bar with both hands narrowly, with the palms facing up. Droop your hands naturally, and slowly pull upwards. Lift the body, lean back, and then slowly return to the hanging position. The height of the pull-up is preferably so that the chest is close to the bar surface.
2. Exhale when you pull up, and exhale through your mouth when you come back down.
Notes:
1. Narrow grip, the body must lean back during pull-ups, otherwise the force will be concentrated on the back. Notice how this differs from regular close-grip bar pull-ups (below): there’s no leanback.
2. This action can be practiced with weight, do not rely on body swing, and the action should be done slowly.
