The Pullup is the ultimate upper body exercise. It’s also the hardest for a few reasons. One, it involves all of your bodyweight. Two, your arms are overhead. This extreme joint angle challenges your mobility & stability to the max. Plus it creates a natural blood-flow restriction effect since oxygenated blood has to travel upwards against gravity. But the bodybuilding benefits are off the charts.
There are 3 primary ways to help you build up to perfect pullups. One, use band-assistance which helps you the most out of the bottom position. Two, use self-assistance from your lower body. Three, do eccentric-only reps where you cheat up and then lower slowly for 3-5 seconds. I recommend mixing between all 3 for best results.
In terms of grip, you’re strongest with an underhand grip due to maximum biceps contribution. The hammer-grip puts your joints in a very safe neutral position and stresses the brachialis muscle more which is sandwiched between the biceps and triceps. The overhand grip is super challenging because it requires the most mobility & stability to pull off. I love doing self-assisted pullups for 2-3 minute sets to maximize the mind-muscle connection. The pump is precious. Mix your grip for best results.
The Dip is the king of chest & triceps exercises. And if you perform it properly, it also smokes the rear shoulders & upper back. Like the pullup, it’s an extreme joint angle exercise except your shoulder is in extension instead of flexion. Just like with pushups, keep your forearms vertical to t...
Consider Presses to be the open-chain companion of the closed-chain pushup. Because your hands move independently in free space, presses increase the stability & mobility demands and strengthen each arm independently. Like with pushups, keep your elbows at a 30-45 degree angle from your trunk to ...
It’s important to prioritize multi-joint compound exercises over single-joint isolation exercises, especially when you’re short on time. But there’s nothing wrong with some dedicated work for the elbow joint. Not only will this maximize muscular development, but bigger & stronger biceps will make...
