What's the difference between pull ups and chin ups? Pull-ups and chin-ups are premier upper-body exercises that differ primarily by grip: Pull-ups use an overhand (pronated) grip to target the lats and upper back, while chin-ups use an underhand (supinated) grip to emphasize the biceps. Chin-ups are generally easier to learn, whereas pull-ups offer greater carryover to advanced pulling strength and muscle-up progressions. That grip difference isn’t “small.” It changes how your shoulder blades m
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What's the difference between pull ups and chin ups? Pull-ups and chin-ups are premier upper-body exercises that differ primarily by grip: Pull-ups use an overhand (pronated) grip to target the lats and upper back, while chin-ups use an underhand (supinated) grip to emphasize the biceps. Chin-ups are generally easier to learn, whereas pull-ups offer greater carryover to advanced pulling strength and muscle-up progressions. That grip difference isn’t “small.” It changes how your shoulder blades m
33.8K views3 months ago
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Feel like getting that first full push-up is impossible? Knee push ups may be the problem. Push ups aren’t just an upper body move. They require strength, stability, and coordination from your shoulders all the way down to your core. It’s not just about strong arms. It’s about your whole body working as one unit. That’s why using knee push ups may be sabotaging your progress. If you want to truly build toward that first full push up, start with an incline push up instead. It keeps you in a full
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Feel like getting that first full push-up is impossible? Knee push ups may be the problem. Push ups aren’t just an upper body move. They require strength, stability, and coordination from your shoulders all the way down to your core. It’s not just about strong arms. It’s about your whole body working as one unit. That’s why using knee push ups may be sabotaging your progress. If you want to truly build toward that first full push up, start with an incline push up instead. It keeps you in a full
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I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feetI use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull upsBe on the lookout for my pull up guide in
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I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feetI use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull upsBe on the lookout for my pull up guide in
72.3K views3 weeks ago
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Small changes in our postures and positions and even GRIPS with moves can have an impact! Like with the pull up and chin up! Changing your grip can impact exactly what muscles you are using and to what extent, making the similar pulling exercise more or less difficult for us! And you can modify both of these amazing variations using bands or even a foot assist! Which variation do you prefer? Give me a 💪 if you're wanting to work on your pull ups more! | Redefining Strength
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Small changes in our postures and positions and even GRIPS with moves can have an impact! Like with the pull up and chin up! Changing your grip can impact exactly what muscles you are using and to what extent, making the similar pulling exercise more or less difficult for us! And you can modify both of these amazing variations using bands or even a foot assist! Which variation do you prefer? Give me a 💪 if you're wanting to work on your pull ups more! | Redefining Strength
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Bold take: Every woman should be able to do at least ONE pull up. 💪🔥 Not because it looks cool…but because it’s one of the strongest markers of real strength, posture, and longevity. If you can’t do one yet, don’t stress. Start with the basics: hangs, holds, shrugs, and mobility work. Build the foundation → earn the pull up → build a stronger, more capable body for life. Strong women age better. Period. For more on these moves and improving your pull ups: --> https://redefiningstrength.com/the
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Bold take: Every woman should be able to do at least ONE pull up. 💪🔥 Not because it looks cool…but because it’s one of the strongest markers of real strength, posture, and longevity. If you can’t do one yet, don’t stress. Start with the basics: hangs, holds, shrugs, and mobility work. Build the foundation → earn the pull up → build a stronger, more capable body for life. Strong women age better. Period. For more on these moves and improving your pull ups: --> https://redefiningstrength.com/the
4.3K views5 months ago
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Pull ups are a KILLER bodyweight lat, back, bicep and core move. But often the modifications we’re using aren’t truly helping us build up to that first full one not to mention leading to aches and pains. That’s why I want to share some of my favorite variations to help you improve your pull ups while highlighting why some may be causing you to struggle! Give me a 🙋‍♀️in the comments if you want more tips to help you improve your pull ups and I’ll send an amazing blog your way! | Redefining Stre
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Pull ups are a KILLER bodyweight lat, back, bicep and core move. But often the modifications we’re using aren’t truly helping us build up to that first full one not to mention leading to aches and pains. That’s why I want to share some of my favorite variations to help you improve your pull ups while highlighting why some may be causing you to struggle! Give me a 🙋‍♀️in the comments if you want more tips to help you improve your pull ups and I’ll send an amazing blog your way! | Redefining Stre
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The pullover gives you more options than most people realize. Depending on the variation, the pullover can help you target your lats, chest, triceps, serratus and even bring your core and glutes into the mix. In this video, I walk through 6 pullover options... Some focus more on upper-body overall. Some increase lat involvement. Some challenge your core or let you work one side at a time. None are “better." They’re just tools to match what YOU need. The more tools you have, the more adaptable, a
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The pullover gives you more options than most people realize. Depending on the variation, the pullover can help you target your lats, chest, triceps, serratus and even bring your core and glutes into the mix. In this video, I walk through 6 pullover options... Some focus more on upper-body overall. Some increase lat involvement. Some challenge your core or let you work one side at a time. None are “better." They’re just tools to match what YOU need. The more tools you have, the more adaptable, a
5.1K views3 months ago
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Anyone else working on their pull ups? 🙋‍♀️ | Redefining Strength
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Changes in our postures and positions with moves can be exactly what we need to progress an exercise over just always focusing on adding weight or reps. This can help us target different muscles and activate muscles to different extents. You may even find it makes the same weight more challenging because of a change in range of motion or stability. With the bench vs. bridge pullover, you may find the change in support can make the pullover harder. The bench support may allow you to focus more on
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The Suspension Trainer is a great tool to help you both progress but also modify moves as you need. Here are 6 exercises you can combine for a full body workout. The Cossack Squats will target your quads and adductors with a unilateral focus to improve your hip mobility and stability while correcting imbalances. Only sink as low as you can control. The Archer Row will work your back and biceps, combining both a fly and a row into one killer move. Walk forward closer to parallel to make the move
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Looking for ideas to work your upper body using just dumbbells? Here are some killer moves to target your chest, back, lats, shoulders and arms! #1: Bench Press #2: Bent Over Row #3: Snow Angels #4: Pullovers #5: Chest Supported Back Fly #6: Curl To Overhead Tricep Extension Combine these into a circuit or pick one or two to add into your current routine. For more workouts to build full body strength, check out Dynamic Strength: --> https://redefiningstrength.com/dynamic-strength?sl=dbupper | Re
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Feel like you’re training hard but not seeing strength or muscle gains anymore? In this video, you’ll discover the simple but powerful training technique that helps you lift heavier, break plateaus, and build muscle faster...even when you feel stuck doing all the right things. If you’ve hit that wall where you can’t seem to add more weight to your lifts… If your reps stall out or your form falls apart when you push harder… Or if your workouts feel strong, but not stronger, week after week… You’r
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If you're looking for a challenge, and excited to try these Push Up Scorpions, check out these 4 Full-Body HIIT Workouts - No Equipment Needed! 4 HIIT Cardio Workouts: https://redefiningstrength.com/4-full-body-hiit-workouts-no-equipment-needed/ | Redefining Strength
12.1K viewsFeb 26, 2020
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Do you use both presses in your routine? Is there one you’re stronger with? For more tips to improve your push ups: --> https://redefiningstrength.com/10-tips-to-increase-your-push-ups-in-7-minutes?sl=fbbenchvpush | Redefining Strength
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One size doesn't fit all. What ultimately will work for you is what YOU can be consistent with... | Redefining Strength
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Can’t make it to the gym? Need to train at home or while you travel? There are great ways to get in a killer workout and target the same movement patterns as muscles as you usually do! Here are some great upper body alternatives! #1: Chest Fly Fly Push Up #2: Single Arm Row Doorway Row #3: Tricep Push Down Tricep Push Up #4: Back Fly Scapular Wings | Redefining Strength
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Postures and positions can create progression to those basic moves. That’s why small changes can add up, like moving the lower body crunch from the ground to an incline bench. And the resistance applied by gravity makes this a killer move for your lower abs. Just make sure you aren’t only flexing and extending at your hips but truly using your abs to curl your spine! That rounding to tuck your knees up is what engages that lower portion of your abs even more and doesn’t just rely on your hip fle
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Don't just avoid lunges! Tweak them to fit your needs and goals and even build stronger legs to alleviate those knee aches and pains. Learn more: https://redefiningstrength.com/are-you-lunging-wrong-3-tips-to-fix-your-lunge?sl=kneereel | Redefining Strength
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And guess what?! Sprints don't have to mean running! But that explosive, 100% effort interval work is key to our coordination, power, conditioning, recovery and even metabolic health as we get older. Stay lean and strong by using sprints in combination with your strength work! For more metabolism boosting tips, check out these 7 including sprints: --> https://redefiningstrength.com/how-to-increase-metabolism-at-any-age-7-tips?sl=unpopular | Redefining Strength
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Love both of these bodyweight back moves! And while often the inverted row will be used as a sub for pull ups, it does work your back in a different way and activate your back muscles to different extents than the pull up. The inverted row is a horizontal pull instead of a vertical one like the pull up. And focuses more on scapular retraction, your shoulder blades moving toward your spine, vs depression, your shoulder blades moving down toward your butt. | Redefining Strength
2.6K viewsJan 12, 2025
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Are push ups your nemesis? Struggling to even get one? You're not alone. They're way more complex than we give them credit for! They require strength, stability, and coordination from your shoulders all the way down to your core. And here’s the mistake almost everyone makes 👇 They keep forcing a version they haven’t earned yet…then wonder why they feel stuck. Real progress comes from regressing to progress - learning how to engage the right muscles, in the right order, with control. That’s exac
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In this video, you’ll learn 10 proven ways to keep progressing and sculpt lean muscle even if you’re training from home with little or no equipment. And if you want more workouts you can do anywhere, check out Dynamic Strength: --> https://redefiningstrength.com/dynamic-strength?sl=fbpost | Redefining Strength
3.7K views6 months ago
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I love this move in my new RStoration program. It's a great way to improve your core stability and even strengthen your quads to prevent knee aches and pains! Try this move today and check out my RStoration to improve your full-body mobility and stability! LEARN MORE: https://bit.ly/31OR3zE | Redefining Strength
88.6K viewsAug 14, 2020
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Work your triceps with these two amazing bodyweight moves. My favorite is definitely the tricep push up because of the unilateral focus and the fact it is a bit easier on the shoulders. But I do love the burn of those bench dips! And while the bench dip can often be demonized, it can be an amazing move to include as long as you are conscious of your range of motion. Which is your favorite? For more workouts you can do anywhere, check out my Dynamic Strength program: --> https://redefiningstrengt
5.7K views9 months ago
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These two amazing reverse crunch variations both really target that lower portion of your rectus abdominis or what we call the lower abs! Adding the incline is a great way to progress this move from just off the bench or even the ground. And with both variations, holding on overhead not only works your abs more but makes it a great core move to include if you’re working on your pull ups! Want amazing workouts to build your leanest, strongest body ever? Check out my Dynamic Strength program! -->
31.2K viewsJan 14, 2025
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This video will help you build the strength, control, and mobility you need to finally master your pull-ups while improving your posture, grip, and long-term health. You’ll learn five essential exercises that train your grip, back, core, and shoulder stability so you can progress safely and effectively. These moves aren’t just about getting that first pull-up—they’re about unlocking better movement, less pain, and more confidence in your workouts (and your life). Because a strong back and a soli
5.3K views6 months ago
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Push-ups aren’t just hard. They’re deceptively hard. Because what looks like a simple bodyweight upper body move…Is actually a moving plank. It’s why mastering the full push up isn’t just about upper body strength - it’s about creating full body tension. It’s a mind-body connection challenge! So if push-ups have felt frustrating, painful, or even impossible — I want to walk you through exactly how to build up to that strong, picture perfect push up from your toes with not only the best modificat
18K views10 months ago
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Want to start implementing these 5 moves? Comment "PULLUP" for the full video guide. | Redefining Strength
2.4K views6 months ago
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These two amazing side plank variations target your obliques and improve not only your shoulder but also HIP stability. They truly are a killer full core move! While the Side Plank Adductor Lift, works your inner thighs more, the Side Plank Abduction Raise works your glutes, specifically your glute medius, more. Give both these moves a try and if you need to modify, try using a bench to create an incline, putting your elbow up on the bench to reduce the resistance. Want amazing workouts you can
3.1K views8 months ago
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If this “simple” move feels easy? That’s a red flag. Most people blow through this flexion pattern using momentum, their neck, or their hip flexors... And then wonder why their abs never change. Do it right and you’ll finally build: • Real ab engagement • The spinal control you’ve been missing • Stability that translates into actual strength • Core mechanics that make every lift easier This is the foundation most people skip...and honestly? It shows. For more workouts to build your strongest bod
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