Boxing Knockouts
+ Pullups and Chinups

 

Pullups:
Consist of gripping the pull/chinup bar with palms facing away from you. Pullups mainly work your back, biceps, triceps and shoulders.

 

Dead hang pull ups:
These work your shoulders, lats, upper back, biceps, and triceps. However, they are very difficult.

1. Grip the bar with a very wide grip (not as wide as you can, but the wider the better).

2. Let yourself hang, and pull yourself up until your chin is over the bar.

3. Slowly lower yourself to the hanging position.

*You MUST hang down all the way before pulling yourself all the way up again, or else you will not get the full benefit.

 

Close grip pull ups:
These are great for working your forearms.

1. Do a regular pullup with a close grip.

*These will also work your biceps, shoulders, and your back.

 

Chinups:
1. Grip the pull/chinup bar with palms facing towards you.

2. Pull yourself up slowly until your chin is above the bar.

*Chinups mainly work your biceps, triceps, and shoulders.

 

Dead hang Chin ups:
These work your forearms, biceps, shoulder, and a little triceps.

1. Grip the bar pretty wide (but not too wide or else you will not be able to pull yourself up all the way) and just do what you would do for dead hang pullups.

 

Close grip Chin ups:
These work the normal chinup muscles, however, they work the forearms and biceps the most.

 

Tricep dips:
These are not a type of pullup or chinup, however, they are great for working your upper chest, shoulders, and most of all, your triceps. All you need is a dip stand (consists of two bars parallel to the ground, 4-5 ft high).

1. Grip one bar with each hand, and lift yourself up until your arms are fully extended.

2. Lower yourself until both your arms are at a 90-degree angle, and then raise yourself back up.

Return to Boxing Workouts from Boxing knockouts + pullups and chinups

---

 

Home | Forum | Blog | Links | Disclaimer | About | Contact |