Questions about form (bodyweight exercises)

Slacker16
Slacker16 Posts: 1,184 Member
in Fitness and Exercise
I'd have two questions about bodyweight exercises:

1. Is there a difference between pull-ups with the thumbs under the bar (i.e. gripping it like a stick) and pull-ups with the thumbs over the bar (i.e. holding onto it like a ledge)? I saw it claimed that "under the bar" works the biceps more while "over the bar" works the forearms more but it might be broscience.

I can do both and my max reps are pretty much the same. "Over the bar" seem a little harder that might be because I'm more used to "under".

2. When doing push-ups, what angle should your arms be making with your torso? I have done both with the elbows tucked next to the ribs and with the elbows flaring out.

"Elbows in" seems easier at first but becomes harder once I get tired, "elbows out seems to cause more soreness the next day (especially to the shoulders, OW!)

Cliffs for TL,DR:
1. Pull-ups, thumbs under or over the bar?
2. Push-ups, elbows close to the body or flaring out?

Thanks.

Replies

  • bizco
    bizco Posts: 1,949 Member
    Sorry, can't answer the pull-up question, I'm still doing chin-ups which are easier.

    Push-ups: definitely elbows close to the body.
  • Slacker16
    Slacker16 Posts: 1,184 Member
    Push-ups: definitely elbows close to the body.
    Thank you. They always seem to flare out when I get tired though...

    I've noticed some pain in the shoulder (beyond normal DOMS) after doing them and I hope that keeping the elbows closer to the body will help with that.

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