How wide should a pull up be?

“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.

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.

How far apart should a pull up bar be?

What are you using your bar for?

Use Distance from Ceiling Distance from Wall
Pull-ups Minimum of 20” (50 cm) Minimum of 12” (30 cm)
Kipping pull-ups Minimum of 20” (50 cm) Minimum of 20” (50 cm)
Muscle-ups Minimum of 1/2 your height Minimum of 20” (50 cm)
Inversion Minimum of 18” (45 cm) Minimum of 18” (46 cm)

Does pull-up width matter?

Whether you are doing your pull-up using a pull up bar from home or at a gym knowing how pull-up grip widths influence your strength and muscle mass does matter. Moreover, scientific investigations revealed that pull up grip width does affect the activity of selected muscles.

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How many pullups can average man do?

The average untrained male can usually manage about 2-3 pull ups in my experience. Females usually 0–1 pull ups untrained. Average trained male anywhere from 6–12 pull ups in a row is what I see. Average trained female maybe 2–6 pull ups in a row.

Why are wider pull-ups harder?

This machine move most closely replicates the muscle actions required to do pull-ups. The wider your hands on the bar, the more you isolate your lats, making each rep harder.

Is my wall strong enough for a pull-up bar?

Of course the answer is yes, if those Studs are good enough to meet code and hold up your walls, ceiling, and attic a pull up bar is certainly a small load comparatively. …

How many pull-ups is good?

Adults – Data for adults is harder to come by, but my research has led me to conclude the following. 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.

How much headroom do you need for a pull-up bar?

Addressing Headroom

Your head is about 1 foot high. Given room for additional motion, this means you should mount your chin-up bar a minimum of 18 inches below the ceiling where your head will be while performing pull-ups. Cohn notes that if you exclusively do shoulder-to-bar pull-ups, this is not as important.

What’s better Chinups or pullups?

Pullups and chinups are both effective exercises for building substantial upper-body strength and stabilization. … This is likely due to increased activation of the biceps during chinups, whereas pullups rely more heavily on the latissimus dorsi and do not allow as much bicep involvement.

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What do wide pull-ups work?

The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, and arms. … “The wide-grip pullup is an effective exercise to strengthen the back and shoulders, since the motion contracts the latissimus dorsi, the largest muscle of the upper body.”

Are Wide pull-ups safe?

Wide grip pull-ups can cause shoulder injuries, especially if you go for a very wide grip. That’s bad, and it won’t get you anywhere. An exaggerated wide grip is only hindering your range of motion and power, so never go beyond just outside of shoulder-width.

How many pull-ups can a Navy SEAL do?

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive.

Navy SEAL PST Standards.

PST Event Minimum Standards Competitive Standards
Pull-ups 10 15-20
1.5-mile timed run 10:30 9-10 minutes

How many pull-ups is elite?

If you can do 10–12 or more clean reps, you can be considered elite. This should be the standard even into middle age, at least for men, but we are where we are unfortunately.

Are pull-ups the hardest exercise?

Pullups are one of the most challenging workout moves that require serious strength. … Keep reading below to learn how to master three of the hardest workout moves, according to trainers.