This article will teach you a few methods for increasing the number of pull-ups you're able to complete. Keep on reading for some great tips and tricks!
How to do more Pull-Ups
Pull-ups are one of the most popular exercises for building upper body strength. They work your lats, biceps, and abs, and they definitely workyour back muscles too.
Stronger muscles lead to increased muscle mass, increased metabolism, increased bone density, decreased risk of injury, and better posture. It's easy to see why pull-ups areso popular!
If you've hit a plateau on the pull-up bar, (or you're just starting out) don't worry! This article will teach you some methods for increasing your pull-ups rep.
To see a full list of pull-up variations - you can head to our YouTube Channel's Pull-up Variation Playlist
Why are pull-ups so important?
Strong pull-ups are fundamental to an active lifestyle. They're among the best upper body exercises for building muscle mass and strength. But why is it an important addition to your daily exercise routine?
Convenience.
One of our favorite parts about pull-ups is that they are one of the most convenient exercises to do. All you need is a solid pull-up bar and your two arms to do them.
Effectivity.
Pull-ups are one of the most effective exercises you can do. With every pull-up, you work out your biceps, forearms, wrists, grip strength, lats, shoulders, and core.
Increased Grip Strength.
Pull-ups are one of the most efficient ways to train your grip strength. Progressing from a single pull-up to multiple reps not only builds your arms but also trains your grip.
Increase Intensity.
Increasing the intensity of your pull-ups is as easy as adding a few reps and sets. With this simple progression, you'll be able to work out at a much higher intensity and see greater results!
Losing Weight.
If you're looking for a way to get in shape and lose weight, then doing pull-ups is a great addition to your routine. It won't burn as many calories as running on a treadmill or cycling, but it will burn a good amount of calories and give you the strength and energy that your body needs.
Strengthening Back Muscle for Support.
When you have bigger, stronger muscles in your back, it leads to a much healthier life. Pull-ups can definitely help you get there.
Every year, 10,000 people die of health-related deaths caused by weak muscle development and poor cardiac health. At this stage in your life, how are you going to do anything about this? Start with pull-ups. It doesn't have to be complicated or time-consuming. Just start.
How to do Proper Pull-Up Reps
Have you ever wanted to be able to do more pull-ups? If so, congratulations! If you wish to look better or feel stronger, these step-by-step tips will help you increase your pull-up reps.
- You can start by standing with your feet shoulder-width apart and your palms facing away.
- Grab the bar with your hands, keeping them about shoulder-width apart, and hang with your arms fully extended.
- Bend your legs at the knees if they're dragging on the ground.
- Keep your shoulders back and open up your chest throughout. Begin to pull up slowly, focusing on upper body muscles to help you push upwards.
- Slowly pull up until your chin is above the bar, slowly come down until your arms are fully extended.
Tips on Increasing your Pull-Ups
If you're not up for ten pull-ups just yet, don't worry! Just start with something you can do. Hold the dead hang position for as long as possible without trying to pull yourself up. You'll be on your way to a full pull-up in no time!
Warming-Up
- Warm-up and stretch for 5 to 10 minutes before starting. Stretching will keep your blood flowing and prevent any injury.
- Keep your shoulders straight and arch your back. The correct position will help you support your upper body as you put pressure on it.
- Don't just use your arms during a workout. The back is an important muscle that also helps with posture and provides maximum support.
- Cross your legs while pulling up. This is not a cliche. It is a fact. If you want to strengthen and tone your legs, cross them during the pull-up. Crossing legs reduces some of the pressure in your arms and will make it easier to maintain proper form while exercising.
- If you're struggling to perform pull-ups, then you need a little help. A simple assisted pull-up machine can help build up strength and increase your strength in the process.
Pulling-Up
- You can switch between different variations of pull-ups as you please. As a result, it is the key to getting the most out of your workouts.
- Add negative pull-ups to your routine to help you get in shape, lose weight and build muscle. They also do a great warm-up exercise before a real pull-up. Just don't forget to lower yourself down slowly.
- Aim to do at least one more pull-up each session. Every time you start a new workout, remember how many pull-ups you did last time, and aim to do one more this time.
- To reach your pull-up goals, try changing your form or technique every once in a while. Though this takes more time and dedication, it is the only way to reach your goals by doing more reps.
- For a balanced yet focused pull-up routine, try doing 3 or 4 sets of pull-ups between 2 and 3 times per week.
Increasing Strength
- Back and arm strengthening exercises are a great way to keep your muscles fit and strong. Pull-ups use lots of upper body muscles; hence, you must exercise them individually.
- To help you get the energy for pull-ups, try to eat a balanced diet. These include lean protein, nutritious carbohydrates, and healthy fats.
- If you are overweight, the pull-up is an exercise that will be challenging to do, even if you are strong. Do aerobic activities and eat less to help tackle your weight.
- Getting enough rest before and after workouts can give you the energy boost you need for many pull-ups.
Different Pull-Up Variations
Pull-ups are one of the most effective exercises for your back, arms, and core. In addition, pull-ups can help with overall body strength and overall fitness.
But if you're a beginner, it can be challenging to do your first pull-up. So in this section, we listed five different variations of a pull-up that will work for your fitness level.
Negative Pull-Up
Difficulty: 1/10
How to do it: Stand on a bench and lower yourself in the 'up' position.
Why? We know that building up your muscles can be tough. However, this classic pull-up will help you work up the stamina to perform your first full pull-up.
Band Pull-up
Difficulty: 3/10
How to do it: Place a band below your foot and use the momentum of the band to help you pull yourself up.
Why? The band pull-up is an amazing upgrade from assisted pull-ups since it will give you the full form of doing a pull-up but reduce some of the resistance.
Kipping Pull-Up
Difficulty: 4/10
How to do it: This move is the same as the classic one. Although, you swing your legs to generate the momentum to pull to the top of the activity.
Why? Practicing power moves will build an impressive physique with major back muscles.
Classic pull-up
Difficulty: 5/10
How to do it: Grasp the bar with an overhand grip with your hands just wider than shoulder-width apart. Let your body hang straight down with your arms fully extended. Pull up and squeeze your lats until your chin is over the bar before lowering slowly to the start position.
Weighted Pull-Up
Difficulty: 8/10
How to do it: Secure a weight plate to a belt or place a dumbbell between your legs before performing the move.
Why? If you can do regular pull-ups without too much trouble, the additional weight makes your muscles grow bigger and stronger.
Increase Your Pull-Ups: A Wrap-Up with every pull-up
There is no clear window for how long it takes to get in shape. Depending on individual goals and how hard you're willing to work, it may take weeks, months, or years! Increasing your physical activity level is likely to make you feel better before you see noticeable results.
A well-executed pull-up is an impressive feat. Don't let the pull-up bar intimidate you. Take it slowly and reap the rewards from some serious, honest hard work.
So, are you ready to start doing pull-ups?
Want to up your Health & Fitness? Check out these articles:
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About the Author:
Cory McKane is the CEO/Founder of WeStrive - a platform for personal trainers to manage & grow their personal training business. He enjoys working out and spending time working with trainers on WeStrive on how to manage/grow their business.
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