Recently there has been so much attention paid to booty building and training legs (which I have nothing against) but I would like to bring attention back to the upper body. Pull-ups are arguably one of the most difficult body weight exercises to perform. However, they are also one of the most effective, recruiting several muscles simultaneously to perform the movement including: back muscles, arms, shoulders, scapular, abdominal muscles, pelvic floor, hands and forearms. It’s essentially a squat for your upper body. Pulls ups help to develop strength, create muscle definition and can help to increase shoulder to waist ratio. Many argue that the pull-up is the best exercise to test your upper body strength.
But what if you aren’t able to perform pull ups yet? Don’t worry I got your back (pun intended), here are a few tips to help master this move:
- Lose excessive body fat: The key word here being excessive. The heavier you are the harder it will be to pull yourself up.
- Strengthen the individual muscles used to perform pull-ups: make sure you training programs includes the muscles I listed above which are all used to perform a pull up.
- Assisted pull ups: Using a band or an assisted pull up machine with a resistance that will allow you to get between 8-12 reps
- Negatives: Jump up to the top of the pull up movement and lower yourself back down as slowly as you can until you are in a dead hang position.
- Pull-ups: Once you’re able to perform a body weight pull up the best way to get better at them is to practice. Play about with different grips and rep ranges.
Hope you guys find these helpful.