Unexpected health benefits from Chin up and Pull ups

The popularity of hanging exercises such as chin-ups and pull-ups is growing and so are the misconceptions regarding their limited benefits and applications to our lives. For those of you on the fence about this exercise, here are a few of the lesser-known benefits that you should consider before giving up for good.

We spend a lot of time with our arms at our sides or doing compression exercises such as running, lifting, sitting, or squatting. Your upper body is constantly fighting against gravity during the day which can cause muscle strain, poor posture, and back pain.

Hanging exercises, such as pull-ups or chin-ups, strengthens the muscles in our backs that maintain our shoulders and posture (Lats, rhomboids, trapezius). Hanging exercises also relieve some of the pressure on our joints and spine, allowing nutrient-rich blood to flow to reach the affected areas.

Many of us don’t realize how important our shoulder’s range of motion is until we have some pain and the time comes to shower, put on a shirt, or reach to the top shelf for the cereal box.

Limited range of motion or pain in the back, shoulders, and ribs can result from underuse or overcompensation by other muscle groupings. Hanging exercises can strengthen the ligaments and tendons in your shoulders and give you back your flexibility and range of motion in the shoulder joint.

Don’t think of these as just an upper body exercise. Chin-ups and pull-ups are very much a full-body exercise. Remember going limp as a kid and watching your parents try to lift you up?  To properly complete one of these exercises, you will need to engage your core, glutes, shoulders, back, and arm muscles.

Hanging exercises can be done at the gym, home, or even from the office. There’s no need for expensive machines or gym memberships to perform these exercises. Sure, there are a few pieces of equipment that will help speed up your training (cough, cough - Pull-Up Home Equipment Bundle) but hanging exercises can be performed anywhere with a sturdy enough bar or ledge.

Now you know some of the many benefits that come from doing these types of hanging exercises and why almost all personal strength and fitness trainers incorporate these exercises into their routines. As with anything else, it’s best to ease your way into and don’t do too much too soon.