Pull Up Program:
The pull up exercise is one of the most effective exercises for building upper body strength. When performed correctly, it will increase your overall muscle mass and improve your posture.
There are many different variations of the pull up exercise which include chin ups, dips, rows and other variations such as handstand pushups or even rope climbs. To perform a proper pull up you need to have perfect form at all times while performing any type of weight lifting movement. If you don’t, then you won’t achieve optimal results.
To get started with a pull up routine, start off with a few sets of 10 reps. After doing this first set, add 1 rep per day until you reach your desired number of repetitions.
For example if you want to do 12 reps on each side, then on days 3 and 7 do 6 reps each and on day 9 do 4 reps each.
In order to progress in your pull up training, you will need to incorporate more exercises into your routine. Start off with just a couple of pull up exercises like chin ups and dips.
Once you feel comfortable with these two basic movements, move onto more complex exercises such as rows and other variations of the pull up.
If you’re still having trouble getting started with a pull up routine, then try our free guide on How To Do A Pull Up – Step By Step Guide!
The pull up is one of the most effective upper body exercises due to the amount of muscles that it works. Not only does it work muscles such as your lats, shoulders and biceps, but also smaller muscles in your forearms and lower arms as well.
If you are looking to increase your strength, build bigger muscles or improve your posture and health, the pull up is a great exercise to perform.
Type of Muscles Worked:
Tips and Tricks:
There are many different variations of the pull up that can be used for different purposes such as wide grip, close grip and other variations. By changing your hand placement, you can focus on different muscles.
To learn more, read our article on types of pull up variations.
If you are just starting out on your fitness journey or you are a complete beginner, then it is recommended that you start off with assisted pull up machines. These machines will help to catch you as you come down from the top of the movement.
They can either assist you completely or just give you minimal help, it all depends on your strength and which machine you decide to use.
You can also use bands to help you with your pull up training. To do this, tie the band to something sturdy and then fasten the middle of the band to your body.
This will provide assistance as you come down from the top of the movement. If you are strong enough, you can even put the loop of the band over your foot to create more resistance and make it harder to complete your repetition.
If you are looking to improve your grip strength, there are a number of different tools you can use. One tool in particular is called the gripmaster.
It is a tool that you can hold in your hands and it provides resistance as you close your fingers around it.
Pull Up Bars vs. Doorway Pull Ups
There are two main places people choose to do their pull up workouts, either at home or at the gym. If you are looking to workout at home, then using a pull up bar can be a great idea.
This is especially true if you have some floor space in your house where you can place the bar in such a way that it doesn’t get in the way when you aren’t using it.
The other main option is to use your door frame to do your workouts.
Sources & references used in this article:
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The strategies for taking charge by W Bennis, B Nanus – Leaders, New York: Harper. Row, 1985 – coachjacksonspages.com
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Complete conditioning for soccer by G Gatz – 2009 – books.google.com
… of conventional single-bundle, anatomic single-bundle, and anatomic double-bundle anterior cruciate ligament reconstruction: 281 cases with 3-to 5-year follow-up by P Kotler – 2003 – Pearson Education India