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Progressing from supinated to pronated chinups/pullups?

3 min read

Asked by: Richard Bryant

Are pull-ups pronated or supinated?

The Difference Between Chin-Ups And Pull-Ups



One way to remember the difference is ‘pull-ups’ start with a ‘p’ and therefore, your grip is in the pronated position. P for pronated. And for chin-ups, your hands are in a supinated position, which means your palms are facing upward.

Why are supinated chin ups easier?

Those who are just starting to incorporate chinups and pullups into their workouts may find that chinups are easier to master. Why? The narrower, supinated grip allows you to recruit more muscles in your arms and chest, and it keeps the line of pull closer to your center of gravity.

How can I progress my chin ups?


Then you're going to hold chin over bar for 30. So after two weeks of the static holds then we're gonna do two weeks of slow eccentric trainings like and we're talking really slow try to do a thirty.

Which grip pull-ups are hardest?

An overhand grip pull-up is the hardest to do, because it places more of the workload on your lats. The wider your grip, the less help your lats get from other muscles, making a rep harder.

Why are chin-ups harder than pull-ups?

Chin ups are easier than pull ups. This is because chin ups put the biceps in a more active role, whereas pull ups take away much of the biceps activity, isolating the lats, which makes pulling yourself up considerably more difficult.

Why can’t I do chin-ups anymore?

There are a number of common reasons why people can’t do pull-ups: Not being able to hold onto the bar through lack of grip strength. A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength. A lack of “mind-to-muscle” connection.

How many chin-ups can the average man do?

How many reps of Chin Ups should I be able to do? How many reps of Chin Ups can the average lifter do? The average male lifter can do 14 reps of Chin Ups. This makes you Intermediate on Strength Level and is a very impressive achievement.

Which pull-up grip is easiest?

The supinated (underhand) position is the easiest pull-up grip for complete beginners. It allows them to fully recruit the biceps to help the lats. With a little more training, the neutral grip becomes the easiest of them all.

How many pull-ups can the average person do?

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 many pull ups can Navy SEALs 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

Is 30 pull ups impressive?

To be honest though, when you reach 30 pullups, it will already be a really impressive achievement. You will have developed your strength and physique substantially. 30 pullups is absolutely enough to maintain healthy, developed muscles and you don’t need to do more than that.