How do I go about increasing my ability to do pull ups?
I just started going to the gym lately. I REALLY need to be able to do a few pull ups and I am working on getting into really good shape. I am way over weight and I am very out of shape. I do not have access to an Assisted Pull Up machine or pull up bar. How do I increase the muscles required to do a pull up?
Tagged with: good shape • muscles • pull ups • ups
Filed under: Pull Up Bars
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First off you gotta shed the extra pounds to make work easier. Besides working out, do watch your diet, it’s pointless to work out till you drop dead and then eat a whole fried chicken right after. You can look up my other posts on weight loss if you need.
Then the pull up part. No matter what others say, the truth is, the only way to increase pull up is to do pull ups. Other exercises can strengthen and increase muscular strength in the arms, back and torso but nothing can help your pull ups but pull ups itself. So hit the bars often as you can, if you can’t pull then hang as long as you can. Till your wrist and grip strength is conditioned to take your weight for a full minute to two, you can try to do partial pull ups. Pull to the max and hold for a good 5 secs then slowly lower yourself. Do not let your full weight drop down, it’ll be bad for the joints. As you progress more, you may wish to jump to get the momentum to help you reach the top then slowly lower yourself over 10 secs. What some of my friends did was to slowly lower themselves till their elbow forms a 90deg angle then hang for 5 seconds before slowly lowering themselves all the way.
You may wish to invest in a decent pull-up bar. You can get them at any gym equipment stores or supermarkets. They can be attached to your door frame. An assisted pull up machine is necessary though it’ll be good if you can get access to one. Alternatively you may wish to get a resistance band. Strap it to your pull up bar and then step on it (like a bow and arrow, in this case the pull up bar is the bow and you the arrow. Hope you get the idea.
Muscles needed for pull ups include your traps, upper back, abs, shoulders, forearms and arms. So you may wish to do some research on workouts that help target these areas.
Hope I’m of help.
lose weight for one, then use the lat pull down machine to increase your back muscles. Also workout your shoulders.
First of all, if your overweight like you said then you will have a super hard time doing pull ups.
heres what you need to do:
Work on cardio for now. You need to lose those weights before you start focusing on doing pull ups. why? because i go to the gym all the time and i see a guy with huge oh biceps/tri/shoulders and he cant do pull ups cuz hes got a belly. Hes not keeping balance.
If you want to do pull ups, go to a wall flip urself upside down and see how many you can do with ur feet in the air and your hands on the ground. (do not attempt now) I am only suggesting it when you have lost some weight and gain some muscles
work on the lats and delts
If you have access to any type of pull up bar use it, use a low one, one thats lower than you shoulder, hold the bars and lift your knees up, let your body drop as slowly as possible.