If you’re just starting out, chances are you can only do a few pull ups, if you can do any at all. However, that can quickly change with a little perseverance and a lot of practice.
Pull Ups vs. Chin Ups
First, it is important to note that there is a difference between pulls up and chin ups. You can think of chin ups as the weaker younger brother of pull ups.
Chin ups are easier to perform because you use an underhand grip so you palms are facing toward you. When you pull yourself up, your primary strength comes from your biceps (upper arms). On the other hand, with pull ups your grip is over the bar, palms facing away from you. This primarily works the latissimus dorsi (broadest muscle of the back), so upper back strength is vital.
Both pull ups and chin ups require you to lift your own body weight in a nice, fluid movement. The goal is to build your back, arm and chest muscles.
How Men and Women Compare in Upper Body Strength
Traditionally beginners, women, and people who are excessively overweight have a difficult time performing pull ups because of the large amount of upper body strength required. In fact, women who can complete one or two pull ups are in good shape, according to the National Strength and Conditioning Association (NSCA).
One of the primary reasons women say they don’t do a lot of strength training is because they believe it will lead to muscle overload. They don’t want to have bulges. But if you understand your body type and how you might respond to exercise, you can set realistic goals and expectations.
For men, the NSCA suggests they should be able to complete between five and nine pull-ups on average, while completing 13 or more is considered excellent. On the other hand, according to the President’s Council on Physical Fitness, Sports and Nutrition, healthy men should be able to do a minimum of 15 pulls ups. Less than that and you are in need of improvement.
Naturally, you might expect these numbers to increase for individuals focused on a high degree of fitness, such as members of the military. While each branch of the military has their own physical fitness requirements, generally if you cannot perform a minimum of six pull ups from a dead hang you have insufficient upper body strength for any branch of the military.
Benefits of Pull Ups in Your Workout Routine
If you have yet to incorporate pull ups into your daily workout routine, you might want to understand the benefits that they add.
Since your fitness goal should be to have a well-rounded workout, one of the major benefits of doing pull ups is the added upper body strength they provide. That upper body strength can actually counteract any posture problems you might experience from sitting at a desk all day.
Next, pull ups are relatively inexpensive when you compare them to other workout routines that require financial investment in large pieces of equipment or gym membership. All you need is an inexpensive pull-up bar ($20 to $60 at the local sporting goods store) that you can use over a doorway in the privacy of your own home; another benefit of performing pull ups.
Finally, while pull ups clearly benefit your upper body, they also have an impact on other muscles as well. Abdominal, hand and neck muscles all get a workout with pull ups.
Don’t forget that before you start any workout routine you should speak to your primary care physician. Doing pull ups if you have certain health conditions, are overweight, or if you have a prior shoulder injury can put you at risk for further injury.
Resources:
American Council on Exercise. Accessed September 16, 2011.
Army Pocket Physical Training Guide. GoArmy.com. Accessed September 16, 2011.
Marine Corp Physical Fitness Charts. About.com U.S. Military. Accessed September 16, 2011.
Mehdi. “How to Do Pull-ups and Chin-ups with Proper Technique.” October 1, 2007. Accessed September 16, 2011.
National Strength and Conditioning Association. Accessed September 16, 2011.
“Navy SEAL Push Ups, Pull Ups and Other Workout Drills.” USNavySEALS.com. July 29, 2009. Accessed September 16, 2011.
Poliquin, Charles. “Improving Chin-Up Performance.” Bodybuilding.com. November 11, 2003. Accessed September 16, 2011.
President’s Council on Physical Fitness, Sports and Nutrition. Accessed September 16, 2011.
Smith, Stew. “Preparing for Army Ranger School.” Military.com. Accessed September 16, 2011.
Deborah S. Hildebrand - Deborah S. Hildebrand is a freelance writer & HR consultant with 20+ years in human resources & a Bachelor's degree in Business.
Join the Conversation