People tend to avoid doing pull-up workouts because they are so difficult. The benefits are amazing but when you can barely do 1 or 2 pull-ups it gets discouraging to think about training at it. If you can't do at least 10 chin-ups with good form or are just plateaued you are missing out on this amazing exercise.
The biggest muscle in your body is the latissimus dorsi, also known as your lats or upper back. A pull-up workout focuses on using this muscle to get you up to the bar. The better you can train at chin-ups the stronger your biggest muscle gets and the more fit you will look and feel. It's okay if you can only do one or two pull-ups right now, but by putting in a little effort and following these tips you will be on your way to doing more than 8 pull-ups in every workout. First things first, you have to take stock of where your fitness is by getting up on that bar.
Start by hanging from a chin-up bar with your palms facing forward and your grip slightly wider than shoulder distance. Keep your legs and lower body still and just pull with your back and arms. Once your chin is at or above the bar pause to kill any momentum and then lower in a controlled fashion. This counts as one rep. See how many you can do and we'll discuss a plan of action once you set your baseline for this exercise.
0-1 If you are only able to do 1 or maybe not even a clean rep than you aren't strong enough to lift your body weight. A great way to build up some strength is by training with a chair under the chip-up bar. Use the chair to get your chin above the bar and then use your muscles to lower you back to starting. This will build your strength and increase your ability to complete a pull-up workout over time.
2-4 If you can do between 2-4 that's better than 1, but the problem is that training with this little of reps won't get any results. The way you can train this is by doing the lowering exercise with a chair as well as doing repeated sets of the 2-4 reps.
5-7 If you are able to do 5-7 then you have all of the strength that you need but you don't possess any muscular endurance. To remedy this you try and do assisted chin-ups using the chair for up to 50% help. Doing this will train your muscles to expect multiple reps and by slowly removing the amount of weight that you put on the chair you will increase these reps.
8+ If you are able to do 8 or more perfect pull-ups you can effectively train using a pull-up workout. Considering that the minimum pull-up requirement for a marine is 3 you're ahead of the game. Working out with chin-ups twice a week will help to ensure that you retain and improve on these numbers.
With pull-ups you can go to a gym to do them but when you are just starting out doing one or two may be embarrassing. Maybe your gym is not equipped with a proper pull-up bar. The key here is to consistently work your way up and by having a doorway pull-up bar at home you will be constantly reminded to stick with it. Doing a pull-up workout at home will help to build you confidence as well as your ability to perform this amazing exercise.
- Pull-up Workout
- The Pull-up variations
- The Sit-up exercise
- Pull-Up Exercise Bar
- The Push-up Exercise