< strong>Advanced pull-up techniques: hold at the top!

The pull-up is an essential movement in our fitness training. It is indispensable for all athletes, fitness enthusiasts or military training!

Pull-ups can well train your latissimus dorsi and biceps, abdominals, long heads of triceps, deltoid muscles, and even chest muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper body training!

There are many variations of pull-ups. Different grips, grip distances, the use of different training equipment (bars, rings) and different training rhythms will bring us different experiences

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For most trainers, it is recommended that you try different methods and techniques to perform pull-up training, which will make you stronger!

Today we are going to introduce you to a great pull-up training technique: hold at the top

Hold at the top: Stay at the top of the pull-up movement to maintain muscle tension and perform isometric contractions!

The benefits of doing this:

Many people only focus on the process of pulling up the body when doing pull-ups, and no one often pays attention to the top of the movement. ! This will undoubtedly cost you a better muscle stimulation effect!

At the top of the pull-up, your muscles are bound to be full of tension. At this time, staying at the top to try to HOLD your body will help you maximize the activation of motor units and make yourMuscles get greater stimulation!

In order to better apply this technique to pull-ups! You can try the following training:

1. Do 6 times in each group: when you do the first pull-up, lift your body Pull to the top, then hold still until you can't hold on any longer! Then follow it up with 5 regular pull-ups! Do five groups in total

2. Only do one pull-up in each group, pull your body to the top, and then keep it still until you can no longer hold on! Do a total of five sets. After five sets, do 3 sets of regular pull-ups!

Training Tips:

At the top of the movement, pay attention to maintaining a good posture, hold your chest up, sink your shoulders completely, and work hard to contract your back muscles!

For beginners or people who lack muscle strength to complete pull-ups, you can also try this method, which will help you improve pull-ups

This training is also very good to help you improve your grip strength