Pull-Up Progressions

Embarking on the journey to achieve your first pull-up is both exciting and empowering. Pull-ups are a fantastic way to build upper body strength, engaging muscles like the latissimus dorsi, biceps, and core. Here’s a structured progression to help you develop the necessary strength and technique:

1. Dead Hangs

• What: Hang from a pull-up bar with arms fully extended and shoulders engaged.
• Why: Builds grip strength and familiarizes you with supporting your body weight.
• How: Aim to hold for 15-30 seconds, gradually increasing as your grip strengthens.

2. Scapular Pull-Ups

• What: From a dead hang, perform a slight upward movement by retracting your shoulder blades without bending your elbows.
• Why: Strengthens the upper back and prepares the shoulders for the pull-up motion.
• How: Perform 2-3 sets of 5-8 repetitions.

3. Assisted Pull-Ups

• What: Use a resistance band or an assisted pull-up machine to reduce the weight you’re lifting.
• Why: Allows you to practice the full range of motion with support.
• How: Complete 3-4 sets of 4-6 repetitions, adjusting assistance as you gain strength.

4. Negative (Eccentric) Pull-Ups

• What: Jump or step to the top pull-up position and slowly lower yourself down.
• Why: Focuses on the lowering phase, which builds strength effectively.
• How: Aim for a controlled descent lasting 3-5 seconds, performing 3-4 sets of 3-5 repetitions.

5. Flexed Arm Hangs

• What: Hold yourself at the top of the pull-up position with your chin above the bar.
• Why: Enhances isometric strength in the muscles required for pull-ups.
• How: Hold for as long as possible, aiming for 10-15 seconds, and repeat for 2-3 sets.

6. Full Pull-Up Attempts

• What: With accumulated strength, attempt unassisted pull-ups.
• Why: Puts your training into practice, leading to mastery.
• How: Start with single repetitions, gradually increasing as you build strength and confidence.

For a visual demonstration and additional tips, consider watching this video: Watch Here

You may need to spend a significant amount of time building your pulling strength before you attempt the progressions shown above. Strengthening supporting muscles with exercises like rows, bicep curls, lat pulldowns, and core work will be crucial to you getting your first pull-up. Consistency is key here! Incorporate these exercises into your routine 2-3 times per week, ensuring adequate rest between sessions.

Remember, everyone’s journey is unique. Celebrate small victories along the way, and stay committed to your progress.

written by: everhard fitness