Day 21 - Corn Cob Pull-ups

Difficulty - Advanced
Muscle Groups Addressed - Delts, Lats, Pecs, Biceps, Back

Had to throw another P90X favorite your way. The corn cob pullup is a juiced up version of the timeless classic. Before we dive in, perhaps a little basics tutorial on the multiple variations of grips you can use for a pull-up. Based on your grip, you can target multiple different muscle groups and adjust the intensity of the exercise.

Supinated (palms up) grip = Chin-up (more biceps, easier)

• Chin-up with narrow grip - 4-6 inches apart; engages forearms more
• Chin-up with neutral grip - ~12 inches apart; overloads elbows, heavy use of biceps
• Chin-up with wide grip - 12-24 inches apart; engages

Pronated (palms down) grip = Pull-up (more back, harder)

• Pull-up with narrow grip - Emphasizes lower lats and works biceps due to ineffective angle
• Pull-up with neutral grip - Overloads forearms and shoulder stabilizers, heavy use of the back
• Pull-up with wide grip - Emphasizes upper lats and upper pectorals

If you're not at the stage where you can do a full pull-up, put a chair underneath and support yourself with one or both feet.

Just make sure no matter which variation you're performing, you come all the way to the bottom and fully extend your arms. If you don't, you're not getting the most out of the exercise and you're neglecting all your synergist and dynamic stabilizer muscle groups. Also, try not to "kip", or use a jerking motion (momentum) to get yourself over the bar. Nice, slow, controlled movements will maximize the benefit of this exercise.

For corn-cobs, choose your grip and hang down with your arms fully extended. Slowly raise yourself up until your head is over the bar. Once you reach the top, in an isometric hold, shift your body to the left, then shift your body to the right, then come back to the center. Now, slowly release and lower your body down to a full hanging position. Repeat as many reps as you can. Again, the home/work version is exactly the same, you just have to find a doorframe or a pipe to hang from (careful to make sure it's not a heated pipe...)