Pull-ups

A couple of days ago, I mentioned the hundred push-up challenge and noted that push-ups are a great way to build chest (pecs), triceps, and shoulders (delts).

You are probably saying to yourself, "pull-ups suck! Why should I bother with them?" Pull-ups are a great body weight exercise for building your back (lats), biceps, and shoulders. In fact, pull-ups are arguably the single best exercise you can do to build a great back. When I had the picture taken in my banner, I could probably do 12-15 pull-ups without a rest. Now, I can maybe do 2, but I'm working my way back up.

Some thoughts:

• In a pull-up (harder), you have an overhand grip and it focuses more on the back; in a chin-up (easier), you have an underhand grip and it focuses more on the biceps. Both are great exercises.
• When you pull-up, start with arms straight at the bottom and pull up until your chin is above the bar, that activates the most back muscles.
• If you can't do 5, do 2; if you can't do 2, do 1; if you can't do 1, do negatives until you can do them. What are negatives? You hoist yourself up to the top position (off a chair or by jumping) and you very, very slowly lower yourself all the way down.

If you want to read more, check out what stronglifts has to say.