Simple Steps to Improve Your Pull-Ups
In the goal-setting seminar, I heard a lot of you talk about pull-ups as one of your goals for 2020. Want to get your that first pull-up or just improve? Here's how!
The Pull-Up:
The pull-up is the ultimate upper body movement that develops a strong and defined back and arms. This is a staple movement that everyone should strive to achieve. Whether you're looking to get your first pull up or 10, follow this simple program.
I've prepared three workouts that are designed to be completed each week. They consist of upper body push and pull combinations that will get you stronger and help you achieve your goal of doing a pull-up.
Note: If you're currently doing push-ups on your knees or have difficulty doing 5 - 10 good push-ups, start on Group A*. If you're able to do 5-10 good push-ups, start on group B.
*If you are starting in Group A retest your push-ups after three weeks.
Group A: Push-ups on knees*
*Complete this weekly until you can do 5-10 quality push-ups, then move on to Group B
Workout 1: 10-8-6-4-2
Elevated push-ups
Ring rows
Workout 2: In 5 minutes, accumulate 2 minutes ring-to-chest hold
Workout 3: Ring row negatives (5 x 5 sec negative
10 Lateral raises
Group B: 5-10 push-ups
3 days-a-week pull-up progression (M-W-F)
Workout Set #1*
*Do this progression for 3 weeks, then move on to Workout Set #2
Workout 1: In 5 minutes, accumulate as much time with chin over the bar as possible
Workout 2: 3 x 8 each of (add weight each set):
Chainsaw row
2x 10 DB pullover
Workout 3: 3x5 pull-up negatives (take 5 sec to lower yourself to arms straight)
Workout Set #2
Workout 1: 5 rounds
1 pull up
5 push-ups
Rest:60 between rounds
Workout 2: 3 x 10 incline external rotation
3x8 DB flys
3x8-10 bent over supine rows with dumbbells
Note: If you can do 10, add weight
Workout 3: 1 pull-up every 30 seconds x 10*
*if you fail a pull up the workout is over