How far apart should my hands be for pull-ups?

“The ideal hand position for pull-ups is to have your hands grip the bar slightly wider than shoulder-width apart. This position will ensure optimal engagement of the lats, whereas taking your hands too wide will put too much pressure on your shoulders and going too narrow will restrict your range of motion.

How many chin ups can the average person do?

Men should be able to perform at least 8 pull-ups, and 13-17 reps is considered fit and strong. And women should be able to perform between 1-3 pull-ups, and 5-9 reps is considered fit and strong.

What is the best pull up variation?

Pull up variations

• 1) Chin up. Targets: Biceps and back.
• 2) Hanging knee raises. Targets: Core, shoulders and grip strength.
• 3) Around the world. Targets: Biceps and back, one arm at a time.
• 4) Clapping pull ups. Targets: Explosivity and grip.
• 5) Negative pull ups. Targets: Biceps and back.
• 6) Towel pull ups.
• 7) L-sits.

Are wide pull-ups better?

Wide grip pull-ups are an effective bodyweight exercise for building upper-body strength. Wide grip pull-ups are essentially a regular pull-up with a wider hand position. The main benefit of a wider grip is increased activation of the latissimus dorsi or lats for short.

What is a good pull up number?

Candidate Fitness Assessment According to the CFA, the average number of pullups performed by men is nine and by women is three. Men who are able to perform 18 consecutive pullups and women who can perform seven are considered to possess a high level of fitness.

Which pull up is best for chest?

Based on the range of motion and mechanics, Pull Ups place more emphasis on the lats and lower trapezius, while Chin Ups work more biceps and chest.

Is hanging from a bar good exercise?

The dead hang is a good exercise to practice if you’re training to do pullups from an overhead bar or just want to improve your upper body strength. Dead hangs also help stretch out and decompress the spine. Make sure you’re doing dead hangs from a secure bar.

Do pull-ups build back thickness?

Pull-Ups: Which One Builds A Wider, Thicker & Stronger Back. It’s globally one of the ideal exercises to grow your back and gain back and bicep strength. To get a wider back, you have to focus on your back muscles; especially your lats. Wider lats, visually from behind, gives the V-taper look.

How wide should your hands be when doing chin-ups?

When doing chin-ups, it’s important to keep your hands no wider than shoulder width because it can cause unnecessary strain on your elbows the wider your grip becomes. This is due to the line of pull. You want your elbows to be in line with your wrists from start to finish.

What is the best position for chin-ups?

Position: Hands inside shoulder-width When performing Pull-Ups or Chin-Ups, moving your hands close together leads to greater pec activation. Weller says, “The narrower the grip, the more your pecs are able to kick in. This is why people tend to grip pretty narrow for Weighted Chin-Ups.

How do I perform a chin-up with two hands?

Grab the bar with both hands, with your palms facing you, and arms shoulder-width apart. Pull yourself up until your chin is above the bar. Your elbows will be fully bent here. Pause for a second. With a controlled motion, lower yourself all the way back down, until your arms are straight.

Should you use a narrow or wide grip for pull-ups and chin-ups?

If you’re looking to engage more of your pecs with your Pull-Up or Chin-Up, you could go with a narrow grip. However, Weller believes most people get plenty of pec involvement from the standard grip. He says, “For the most part, people should stick to the standard grip, which is right around shoulder-width.