Training pull-ups on the crossbar from scratch. Learning to pull up on the horizontal bar. Not only because of a weak back you can’t pull yourself up ...

The exercise to lift your own weight on the crossbar is a curious and spectacular activity. It can be a testament to the strength and endurance of a man, and if a girl pulls herself up on the horizontal bar with ease, this will impress any guy. Our article will be interesting for those who do not yet know how, but really want to learn how to pull themselves up on the horizontal bar literally from scratch. From it you will learn how pulling up is useful, how to learn how to pull up on the horizontal bar from scratch and what stages of training you need to go through for this.

Well, are you already determined to learn how to pull yourself up on the horizontal bar many times in a row? Then it's time to start training!

If you are wondering which one, then you can find out about it by reading the article on our website.

How to quickly learn how to pull up a girl or a guy on the horizontal bar?

How long does it take to learn to pull up 10 times in one set? These questions are asked, probably, by all beginners. And the answer, first of all, depends on you yourself - if your physical fitness allows, albeit with difficulty, to pull yourself up on the horizontal bar at least once - then it will not take so much time to develop the necessary skills and you can learn pretty quickly. But those boys and girls whose muscles are not sufficiently developed due to an inert lifestyle will have to sweat a little longer on this task. But we assure you, the result is worth it!

First of all, you need to strive not to learn how to pull yourself up on the horizontal bar 30 times a month at home (after all, this way you will only harm your fragile muscles and then you won’t be able to return to training for a long time), but rather, to a high-quality exercise technique - the right one. hand placement, body position, and even breathing! It's the little things that make up success.

Proper pull-up technique

Equipment and equipment:

In order to learn how to pull yourself up, you will naturally need a horizontal bar. For training, you can use as an economy option - a horizontal bar on the sports ground in the yard; and more expensive - go to the gym or fitness center. But, best of all, install the crossbar in your apartment. So you will be able to train at any time convenient for you, without leaving your home and you will be able to learn to pull up much faster.

The height at which the horizontal bar is fixed should be sufficient so that, when trying to learn to pull yourself up, you do not hit the ceiling with your head, that is, the distance from the ceiling should not be less than thirty centimeters. If the conditions allow you, then the ideal height of the crossbar, designed specifically for you, can be calculated as follows - stand on your toes and stretch your arms up as much as possible. Where the tips of your fingers are, and you need to fix the horizontal bar.

Also, to reduce the slip of the palms on the horizontal bar, special gloves are often used, which can be bought at any sports store. With their use, learning to pull up will be much easier.

Features: There are two basic grips and hand positions for this exercise. A direct grip is called when the hands on the horizontal bar are located with their palms away from you, and a reverse grip is when the palms and wrists are facing you. At the initial stage, when you are just trying to learn how to pull up, it doesn’t really matter which option you use for training, so proceed from your convenience in this matter.

How to do it right: Place your hands on the horizontal bar at shoulder width or slightly wider. Slowly pull your body up and touch the horizontal bar with your chest, and then also slowly return to the opposite position. To perform the exercise, it is important to use not only the muscles of the hands, but also the press. You can not drop sharply from the top point of the rise - this can threaten muscle damage. When lifting, the body must be located strictly vertically.
How to breathe: In accordance with the generally accepted breathing technique, inhalation is performed when the body is raised, and exhalation is performed when it is lowered.

Why can't I pull up?

There are two main reasons that prevent us from learning how to perform this simple, in fact, exercise - pulling up: weak, underdeveloped muscles and excess weight. Quite often, one complements the other, and then the future athlete, instead of learning how to pull himself up, can only helplessly dangle his legs, not being able to pull his body up even a centimeter. But do not be upset, because these obstacles are quite surmountable. And, if you recognized yourself here, it means that our article was written specifically so that you could learn how to pull yourself up!

People who have problems with excess weight should not start fighting it with starvation and debilitating diets - this way you will not have the strength to train at all. Try to eat more protein foods, you should also not give up carbohydrates, but you should completely eliminate fats from your diet. Under conditions of sufficient physical activity, such a diet gives a very good result - you lose weight, but do not lose strength, and the body receives protein in sufficient quantities - the material necessary for the "building" of muscles.

The second problem associated with underdeveloped muscles is also solved very simply - special preparatory exercises will help you develop your muscles and learn to pull up faster. You should start with exercises leading from simple to complex, and then you yourself will not notice how pulling up becomes simple and natural for you, like tying shoelaces.

Exercise one: hanging on the horizontal bar

In order for your body to slowly begin to get used to the loads, you first need to train your hands using the usual hang on the horizontal bar. If you have a horizontal bar at home, then every day go up to it and just hang on outstretched arms for several minutes - so your palms will get used to tenaciously holding on to the crossbar, which will help you a lot in the future.
It would also be useful for this purpose to use a conventional manual expander.

Exercise Two: Negative Reps

Pull-ups on the horizontal bar, like most of these exercises, are divided by professionals into two main parts: positive, that is, lifting the body up, and negative, which, respectively, means lowering the body down.

At the initial stages, it is recommended to use negative repetitions for training and training the body - this means that you do not need to try to lift your body up on your own, but only smoothly, with tension in all muscles, lower it down.

But how can this be done? We present three main methods here.

1. Help a friend. If you have a physically strong friend (father, friend, brother), then you can ask him to help you learn this exercise. To do this, you need to stand up, as indicated above, holding the horizontal bar with your hands, and let your partner grab you from behind and help you rise up so that your chest touches the horizontal bar, and then let go. And you yourself slowly go down.
2. Additional elevation. If you do not want to involve another person in your workouts, then you will need an additional elevation. They can serve as a chair, a stool or a bench made especially for this purpose. The principle is still the same - with the help of an elevation, you find yourself at the right height, touching the horizontal bar with your chest, and then remove your legs from it and smoothly, with the tension of all muscles, go down.
3. Expander. You can buy a special tool to practice this skill in most sporting goods stores. That's what it's called - a pull-up expander. The principle of working with it is as follows - the expander clings to the horizontal bar, and the person is fixed on it with the help of special fasteners. The expander takes on some of the weight of your body and helps you pull yourself up, and you yourself go down.

Finally, you managed to pull yourself up - first once, and then two or three in one approach.

Congratulations! Now remember one important point: do not increase your exercises too sharply in order to learn more pull-ups in a week - this will only harm your health. The number of exercises at a time should be increased slowly, adding one to two in ten days, and be sure to take daily breaks between workouts. Thus, your muscles, and with it the strength, will have the opportunity to grow.

Do you want to know how fast they can fly? Then be sure to read our article on this site.

Pull-up options for professionals

When you are already accustomed to daily workouts and pulling up on the horizontal bar fifteen or twenty times in a row is not a problem for you at all - you can begin to complicate the task.

Option one - work with weights

For those who can easily do three to four sets of fifteen exercises, but are still unhappy with their strength and endurance, it is recommended to try learning how to pull up with weights. To do this, you need to buy a special vest in the sporting goods store, in which you can adjust the extra weight with the help of weights.

But you should not try to replace it, for example, with a weighted backpack or belt - when you start to pull yourself up, this will create a distribution of gravity that is dangerous for the spine and can lead to injury. It is even more dangerous to use a metal disc from the barbell for this purpose - you can accidentally drop it on yourself and injure yourself.

Option two - work using only one hand

The minimum requirements for those who want to learn how to pull themselves up on one arm are the same - the ability to easily pull up fifteen times in three or four sets. And, of course, you need, firstly, not to have too much weight, and secondly, to have a very well-developed and strong working arm, with which you will perform the exercise. To develop a brush, you can use a regular manual expander. Not everyone can learn to pull up on one arm, but for those who learn, the reward will be the admiration of everyone around!

Do you know what is? In order to find out, you can simply read our article on the same site.

How to learn to pull up a child on a home horizontal bar?

If you want your child to keep you company in your favorite sport and also learn how to pull yourself up, then this desire is very commendable. If you do not overload a fragile body with training, but evenly distribute the load on different muscle groups, this will help your son or daughter learn to pull himself up and grow up strong and healthy.

It is important to know that it is necessary to start learning to pull up on the horizontal bar for children no earlier than they reach the age of ten to twelve years. At this time, the child's body will already be developed enough to learn to pull up and such exercises will not harm him.

You can start with an expander for hands, with which the child can train tenacity, which will protect him from falling from the horizontal bar. And it is best to start classes on the Swedish wall, so that your son or daughter can, trying to learn how to pull themselves up, at first help themselves, holding on with their feet. In general, the training program for an adult is quite suitable for a teenager of ten to twelve years. The main thing is not to force the child to pull up on the horizontal bar too much, so that this does not subsequently affect his health.

Barbell or dumbbells are not the only sports equipment that helps build muscle. An alternative way to strengthen the body will be the usual horizontal bar. Beginners and experienced athletes are interested in how to learn to pull up from scratch. Experts say that learning how to pull up properly is not an easy task. But with the help of simple techniques, you can achieve tangible results in a week.

Crossbar exercises can be beneficial if they are regular. It is naive to think that one pull-up will immediately change the body for the better.

Systematic exercises will allow:

The horizontal bar is a safe yard simulator. You should start training with a few pull-ups, and then gradually increase the load.

Wide grip pull-up technique

How to learn to pull up on the horizontal bar from scratch - there are many ways. Wide grip is a common exercise on the bar. With this technique, you can give your back an athletic V-shape. This exercise is still one of the most effective ways to develop back muscles.

The wide grip technique looks like this:

• While inhaling, jump up, exhale sharply and grab the crossbar. In this case, all actions must be performed simultaneously. It is better to place the hands at a distance of 20 cm wider than the shoulders and direct the palms away from you.
• After a deep breath and simultaneous exhalation, pull yourself up. It is important not to press your elbows close to the body. You need to pull yourself up until the chin is above the horizontal bar. Do not block your breath during the exercise. This can lead to big health problems.
• While inhaling, slowly lower yourself to the starting position.

When pulling up, especially for beginners, there is a desire to lighten the effort with the help of buildup. Such a technique will not bring the desired effect.

To achieve the maximum result from training on the horizontal bar, it is better to follow simple rules:

1. Rise and fall smoothly.
2. Do not sway at the expense of the legs - it is better to cross them.
3. Try to stretch the widest muscles.
4. While at the top point, linger for 1-2 counts so that the back muscles contract or contract.
5. Breathing should be consistent: rise on the exhale, fall on the inhale.
6. Keep your back straight.

Performing a pull-up with a reverse grip

Among the classic types of pull-ups, athletes distinguish exercises on the crossbar with a reverse grip. Many athletes advise pulling up in this way, because several muscle groups are included in the work - the elbow and shoulder joints. Also, a good load is given to the muscles of the back, neck, and abs.

The reverse grip technique has its own characteristics:

• Jump up and grab the horizontal bar so that the brushes are turned palms inward.
• In this case, the position of the hands should be at shoulder level or slightly narrower. It is better to press the chin to the chest, and the legs are crossed. This will be the starting position.
• As you exhale, begin to pull the body up until the chin touches the crossbar.
• Then, while inhaling, slowly lower down, returning to the starting position.

Overhand pull-up

The upper or regular grip is usually called the classic.

The technique for its implementation is quite simple and well-known:

One arm pull up technique

Pulling up on the horizontal bar with one hand is a high skill that can be learned from scratch. You should switch from regular exercises to this type if the athlete easily performs 20 or more “clean” pull-ups with a direct and reverse grip without jerking and swinging.

A special technique involves a phased transition to pulling up on one arm:

1. The first step is to learn how to clamp the crossbar with your hands. Start with a grip with both hands. But one of the hands take the crossbar not with 5 fingers, but with 4. The same with the other hand. Bring the performance to pull-ups on 1 finger.
2. Simultaneously with the clamp, a high rise on one arm is trained. You need to go down slowly. The main thing is not to overdo it - pull up as much as it takes.
3. An important part of the exercise on the bar is when the chin should be above the horizontal bar. To do this, you need to pull yourself up on both hands, lower on one, freeing the second.

After the preparatory classes, it's time to move on to pull-ups on one arm:

• It all starts with a bottom grip. After that, hang on a straightened arm, crossing your ankles.
• As you exhale, begin to pull yourself up with an imaginary rotation of the crossbar. In this phase, it is better to press your hand as tightly as possible to the body. This will help to engage the muscles of the back and arms.
• Go down smoothly.

Pull up breathing rules

Exercise requires proper breathing technique. With improper breathing, the athlete may have high blood pressure or even lose consciousness. To avoid this, you need to follow a proven technique: always the difficult part of the exercises is performed on the exhale, the easy phase is assigned to the inhalation. The same goes for pull-ups.

Many athletes make the mistake of pulling up and down in one breath. The most common mistake novice athletes make is holding their breath during a high load. Such training will not be useful: with a lack of oxygen, the number of repetitions decreases.

After that, dizziness appears, and blood vessels may burst or pressure may rise. Therefore, holding your breath while lifting on the crossbar is not recommended.

Precautions while exercising

In any sport, you need to follow safety precautions. To avoid unpleasant and dangerous consequences for health, you need to follow the recommendations.

They are the following:

• Under no circumstances should you exercise on the bar if there is muscle pain.
• It is worth refraining from training in rain, frost and at night.
• Avoid poorly fixed structures, do not pull up on old rusted crossbars.
• Before each workout, warm up, warm up the muscles. For warming up, running, squats, push-ups are suitable.
• All movements should be smooth, without sharp attacks.
• The bar must be appropriate for the height of the athlete so as not to jump too high.
• In order not to damage the skin on the palms, it is better to use special fitness gloves.

• People suffering from diseases of the curvature of the spine, protrusion, hernia of the spine should refrain from exercising on the crossbar.

How to learn to pull up a girl

The crossbar for a woman is an excellent sports equipment that helps in shaping the perfect figure. The horizontal bar helps strengthen the muscles of the back, chest and abdominals. However, it is more difficult for girls to master the pull-up technique than for men. In girls, the upper part of the body is much weaker than in men.

Before moving on to pull-ups, it is worth stretching the muscles. The warm-up may include a run or a group of warm-up exercises. After that, you can move on to the training itself.

How to learn to pull up on the horizontal bar from scratch for a girl: the direct grip technique will tell you.

This method of pull-ups is one of the easiest and safest:

• First of all, take the bar with an overhand grip at a shoulder-width distance. Grab the crossbars should be palms away from you, and the thumb is at the bottom.
• Hang on the horizontal bar, slightly arching your back and crossing your legs.
• Slowly raise the body until the chin is above the bar.

• Slowly descend.

How to teach a child to pull up

An active lifestyle is important not only for adults, but also for children. Not every child succeeds in mastering the pull-up technique, it is especially difficult for girls.

Preparatory classes that will help a child learn to pull up from scratch:

• Develop endurance. For this, running for a short distance, power loads is suitable. Useful will be push-ups from the floor or with emphasis on the crossbar, stretching the expander, classes in any sports section.
• Once the child has mastered the preparatory set of exercises, you can move on to pull-ups.
• To begin with, a small athlete should start pulling himself up from a small height, about 50-70 cm from the floor. Experts believe that hanging on the bar will help the child get comfortable and understand the correct principle of these exercises. As for the grip width, for young athletes, the grip width depends on the development of the muscles.

To teach a child to pull up correctly, you need to master the technique perfectly.

It consists of the following phases:

1. The child grabs the bar, hangs on the horizontal bar.
2. Rises.
3. Bends the arms at the elbows.
4. Takes a starting position.

Calculating exactly when a young athlete learns to pull up is difficult. Everything will depend on the level of training, the regularity of training and even weight. On average, it takes 3 months to master the technique.

Exercises with a partner

On the horizontal bar, you can pull yourself up alone or attach a friend to the common cause. Exercises with a partner will help you learn the correct technique from scratch and understand how to pull up a lot and without outside help.

A novice athlete and a friend must adhere to the following scheme:

• First you should hang on the horizontal bar, firmly grasping the bar. The press and arms should be tense.
• The partner needs to come up from behind and clasping his partner's legs, push him up.

• A friend should not take all the burden on himself. The partner only helps and pushes, the rest of the work is done by the athlete himself.
• It is worth returning to the starting position smoothly, without unnecessary jerks.
• The partner puts his hands under his knees for support pulling up.

Exercises with insurance

For people who want to protect themselves from various injuries and falls, there are insurances. This method will help you learn the correct pull-up technique without risk to your health. For this, a strong and tight elastic band or a long expander is suitable.

Any of the two belays is fixed on the crossbar, forming a loop. Next, the athlete must penetrate the formed insurance so that the elastic band is under the feet or buttocks. Thus, the insurance pushes up and it will be easier to pull up.

Program for beginners: 1-5 pull-ups

The desire to be in shape requires a lot of effort. You don't have to go to the gym to get results. You can strengthen your muscles, pump up on the street with the help of a horizontal bar. Pulling up on the horizontal bar after a week from 1 to 5 times is a real and feasible task.

To pull up more than 1 time, at the first stage you need to follow this scheme:

1. Constant hanging on the bar and push-ups are the first exercises that will help you pull yourself up from scratch and increase muscle mass.
2. Lifting the kettlebell will also be beneficial for the shoulder girdle.
3. As soon as the zero barrier is overcome, it's time to increase the number of repetitions. To do this, you should train, pulling up 1-2 times for 10-12 sets, resting for 20-40 seconds. If you can only pull up once, it is better to increase the break time.
4. Training with different grips will allow you to pull up more with a regular grip.

After a month of regular training, most beginners can pull up 5 or more times.

The second stage - 5-10 pull-ups

When there is a skill of pulling up 5 or more times, the most important thing is not to slow down and increase the load.

Various grips will help with this, as well as proven methods:

1. Technique "Ladder" in the form of a game. The point is that participants begin to pull themselves up from 1 time. With each pull-up, the number of repetitions increases until one of the players reaches the maximum number. Thus, you can train alone, resting with a difference of 5 seconds between sets.
2. Army technique. The main thing in this technique is to pull up the same number of times for 10-15 approaches.
3. Exercise "1/2+1" This technique is used if it is possible to do no more than 10 repetitions.

In the first week, it is worth pulling up 5 times in 4 sets with your own weight. The next week, the number of pull-ups increases by 1 rep - 6 times with 4 sets. On the 3rd week, the number of pull-ups is repeated - 5 times in 4 sets, but with a 2.5 kg weighting agent suspended from the belt.

4th week - 6 repetitions of 4 sets with a weight of 2.5 kg. 5th week - 4 sets of 5 times, with a weight of 5 kg. 6th week - 4 sets of 6 times with a weight of 5 kg.

So you need to train until the weight of the weights reaches 10 kg. After training with 5 pull-ups of 4 sets and with a weighting agent of 10 kg, you need to take a break for a week. And after a week's rest, it is worth pulling up the maximum number of times under the weight of your own body. As a rule, this technique helps to increase the number of pull-ups by half more than before.

The third stage - 10-30 pull-ups

At this stage, a certain feeling of self-confidence has already appeared. But the goal is to pull yourself up 30 times. You should train in the same direction - use different types of grips, trying to squeeze out the maximum repetitions. Thanks to slow pull-ups, muscles grow faster. With quick lifts, dexterity, mobility of the body and hands improves.

To pull up on the horizontal bar 30 times, you need to follow this program:

• It is recommended to stretch the back, arms and shoulders before the main exercises.
• After warming up, do 10 repetitions on the crossbar.
• Break 1.5 min.
• Pull up with a narrow grip 10 times.
• Rest 1.5 min.
• Rise with a reverse grip 10 times.
• Again a break, but longer - 5-7 minutes.
• Perform the final part with the maximum number of pull-ups. Subsequently, achieve 30 repetitions in one approach.

This program is best done every other day so that the muscles rest and begin to grow.

Fourth stage - over 30 pull-ups

Pulling up more than 30 times is a serious achievement. Special equipment is designed for several weeks. This technique involves classes every other day: Monday-Wednesday-Friday. With its help, you can easily pull yourself up to 50 times in 6 approaches.

The table shows the training program:

It is worth noting that for the effect with the new approach, it is necessary to change the grip: forward-reverse-neutral-reverse-forward.

How to learn to pull up on the horizontal bar from scratch and increase the number of repetitions, several methods will suggest:

• Lewis Armstrong method. I pulled up on the horizontal bar 5 times a week and skillfully combined it with push-ups every morning for 3 sets. According to his program, you need to increase the number of pull-ups due to high loads in a short time. This technique is aimed at developing the muscles of the back and biceps. Break between hikes 5-10 minutes.
• Reverse ladder method. The meaning of this method is that the athlete pulls himself up in 4 sets with the maximum number of repetitions. With each set, pull-ups are reduced by 1 rep. Breaks between trips are 3 minutes. The effect is noticeable after a few weeks, when the number of lifts on the horizontal bar crosses the usual mark.
• 30 week program. It has some similarities with the previous technique, but there are 5 approaches here. This method is designed for those who pull themselves up 6 times. In 30 weeks, it is realistic to achieve a result of 26 repetitions per approach. It is important that 1 repetition is added to the approach every week. By week 30, you can see progress in pull-ups.

With these techniques, you can make a big push in pull-ups, increasing them to double or triple digits. You can combine these methods with other methods: various types of grips, pull-ups with weights.

Effective weekly pull-up program

The weekly program is suitable for those who do not know how to pull themselves up at all or rise on the horizontal bar up to 5 times. The program is designed for 5 days, with 2 days of rest.

It includes:

1. Day 1. It is necessary to do a maximum of pull-ups in 5 sets. Do not chase quantity - pull yourself up as much as you have enough strength. The main thing is the right technique.
2. Day 2. Dedicated to the exercise called "Pyramid". You should start with 1 lift, in each set increasing by 1 time. Breaks between sets 10 sec. After you need to do the maximum number of repetitions.
3. Day 3 Consists of 9 approaches: 3 with a wide grip, 3 with a medium grip and 3 with a narrow grip. Break between sets - 1 min.
4. Day 4 At this stage, you have to squeeze out the maximum approaches without restrictions. After every 3 approaches, you need to change the grip. Rest between sets no more than 1 min.
5. Day 5 The last day of the training week is simple. Here you need to remember the most difficult workout for these 5 days and repeat it.

Types of exercises on the horizontal bar at home

How to learn to pull up on the horizontal bar from scratch without leaving home is relevant for those who have their own gymnastic apparatus. But even if it is not there, it will not be difficult to purchase it in any sports store.

You need to train like this:

• Start with a regular grip. This type of pull-up is done with a direct grip at shoulder width without unnecessary jerks and swaying of the body. It is necessary to pull up so that the chin is above the crossbar.
• Pull up with a reverse grip. The technique for performing this exercise is similar to the usual one, but the principle of grabbing is different - with palms facing you.
• Wide grip. It is necessary to grab the crossbar in such a way that the distance between the hands is at least 20 cm. As for the technique, the grip is straight, you need to rise on the exhale, and go down on the inhale.

In addition to various grips, it is worth including push-ups from the floor, lifting weights or dumbbells in the training program.

Any of the methods of pull-ups on the horizontal bar will be effective if it is actively used. Both the novice athlete and the advanced athlete will easily understand how to learn the skill from scratch. The effect of regular exercise in some is noticeable already on the 2nd week, in others it stretches for several months. The main thing is to be patient and go to your goal.

Video on how to learn to pull up on the horizontal bar

Pull ups for guys:

How to pull up a girl:

Recently, the progressive part of humanity has been devoting more and more time to taking care of their own health. One of the main components of a healthy person is a toned body.

It is best to strengthen the muscular frame in specialized gyms, but not everyone has the time and money for this, and even then many people like to play outdoor sports.

One of the options for an alternative to exercising in the gym is exercises on the horizontal bar.

The undoubted advantage of the horizontal bar is that you can install it in your house or in the yard, and it will not take up much space. If you do not want to buy your own personal horizontal bar, then almost every stadium and every courtyard in your city has this absolutely free simulator. By the way, on the horizontal bar you can not only pull yourself up, but also strengthen the abdominal muscles.

In this article, you will learn on the horizontal bar 30 times.

Muscles that work when doing pull-ups

The good thing is that during their execution not one muscle group works, but all the muscles of the torso, and by changing the grip, you can increase or decrease the intensity of the impact on a particular area.

So, let's look at which muscles tense up when pulling up on the horizontal bar:

The latissimus dorsi or "wings".

Trapezius muscles of the back.

The flexors and extensors of the forearms (located between the elbows and hands).

The muscles of the press are both oblique and straight with transverse, and also the muscle responsible for straightening the body.

Posterior bundles of deltoid muscles.

As you can see, training on this machine will solve many of your problems, especially if your pull-up technique is correct.

Correct breathing technique

The basic rule when performing any physical exercise is that Violation of the respiratory technique during pull-ups will not only significantly reduce the effectiveness of the exercise, but is also fraught with serious health problems, such as severe trauma to the cervical vertebrae and herniated discs.

Proper breathing includes the following stages of breathing:

Before you start pulling up, you take a deep breath, filling your lungs with air as much as possible.

During the pull-up itself, you exhale, freeing your lungs as much as possible.

Breathing in this sequence, you will insure yourself against the above consequences and from stretching small muscles.

Remember that the most difficult part of any exercise you must perform on the exhale.

Pull-up technique

In order for you to achieve the result you hoped for after doing the exercise, it is important to do the exercise correctly.

Since you can pull yourself up 30 times without straining only by following all the rules, let's get acquainted with the technique for performing this exercise:

Grasp the horizontal bar with both hands with the grip that you have chosen for yourself. The thumb should always be on the bottom.

Following the rules of breathing, begin to pull yourself up until your chin is 2 cm above the bar. In this case, in no case do jerks. Your feet should be pressed together or slightly open.

Also, slowly return to the starting position.

Repeat the exercise as many times as you can. You should pull both arms and sides of your body evenly. Don't squirm or jump up. If you are tired before you have done the planned number of pull-ups, break the exercise into two sets.

There is one more rule

With slow pull-ups, you gain muscle mass faster, and with fast pull-ups, you become more mobile and your arms, and therefore your punches, become much stronger, although in this case the muscles do not grow as quickly.

Types of grips

Before going 30 times, let's figure out which of the grips you need to pay special attention to.

Many people think that there is not much difference in how you position your arms when pulling up. This opinion is erroneous, because it is the grip that determines which muscles are most strained during the exercise.

There are five types of grips:

A narrow grip is different in that when pulling up, the brushes are literally pressed against each other. This way you will perfectly work out the biceps.

A wide grip is distinguished by the fact that when it is performed, the hands are divorced as far as possible. With this exercise, you pump your back. To increase the effectiveness of the exercise, hold on to the bar with four fingers, moving your thumb to the side.

The normal grip involves placing your hands shoulder-width apart. This exercise will work all your muscles equally.

Mixed grip - with this arrangement, the hand of one hand is located as usual, and the other hand is turned inward.

Reverse grip - the hands of both hands are turned inward.

What prevents you from pulling up the first time?

If a person far from sports asks the question: "How to learn to pull up on the horizontal bar 30 times?" - most likely, this skill will not be given to him quickly, due to the existence of a number of obstacles:

Excess weight is one of the most important problems that prevent pulling up. A person with this deficiency must lift not only the weight of his bones and muscles, but a mass of other unnecessary deposits.

Weak muscular frame. Before you can learn to pull up on the horizontal bar 30 times, you will have to strengthen the muscles that work when doing pull-ups, both primary and secondary.

Wrong execution technique. You will never be able to properly perform a pull-up if all your muscle groups are working inconsistently.

How can you learn to pull up on the horizontal bar from scratch

If you can’t perform a single correct pull-up, then you should gradually go to mastering the technique.

So, let's figure out how to learn how to pull up on the horizontal bar 30 times, gradually training the muscles necessary for this:

Simple hanging on the horizontal bar is the first and probably the simplest exercise. It lies in the fact that you hang on the horizontal bar and hang on it for as long as possible.

Negative pull. The point of this exercise is that you are only doing the second part of the pull-up. To do this, you should be hanging on bent arms, while your chin should be above the bar, if you can’t pull yourself up to this position, substitute a chair or ask a friend for help. From this position, slowly return to the starting position (vis). Do 5-7 reps, 3 sets.

Working with a partner. You will need the help of a friend to complete this exercise. You have to pull up with the help of a partner and do the negative pull yourself.

Classes on a special simulator. This type of training is the simplest, but ineffective. Its meaning lies in the fact that the pull-up is fixed in a special simulator that helps the athlete pull himself up. The advantage of this method is that the degree of assistance of the simulator can be adjusted.

Pulling up with a stand. With this pull-up, you perform an exercise in the amplitude floor. Substitute a low chair or bench under the horizontal bar, stand on it and jump up, fix on the horizontal bar with your elbows bent at an angle of 90 degrees, complete the exercise on your own.

Program 30 pull-ups

Since the muscles need to be given time to grow, do the exercises described in this program every other day:

Warm up your back, arms and shoulders with special exercises.

Pull up with a regular wide grip 10 times.

Rest 1.5 minutes.

Pull up with a narrow grip 10 times.

Rest 1.5 minutes.

Pull up with a reverse grip 10 times.

Rest 5 - 7 minutes (during this time you can do exercises that do not affect the muscles of the arms, back and shoulders).

Pull up with a regular grip as many times as possible (try to bring the number of pull-ups up to 30 over time).

We examined all the mistakes and factors that prevent the correct execution of pull-ups, described in detail the correct technique and explained how, gradually training the muscles, to come to it. Now you know how to learn how to pull up on the horizontal bar 30 times.

16.04.2018 14.02.2019

Pull-ups are one of the key bodyweight exercises that are important for developing upper body muscles. The ability to pull up is a good measure of your fitness and strength training.

In this article, we will consider an important issue: how to learn to pull up from scratch on the horizontal bar for men and women, as well as analyze the technique of pull-ups and useful tips on how to learn to pull up.

Why do you need to learn to pull up on the horizontal bar?

Everyone can learn how to pull up on the horizontal bar, regardless of whether there was a successful pull-up experience in the past. This exercise helps to simultaneously work on all the muscles of the arms and torso: pectoral muscles, muscles of the back and shoulders, biceps and triceps. At the same time, to perform pull-ups, you only need a horizontal bar, which is easy to install at home or find on the sports ground. Pull up is considered most effective exercise with your own body weight to develop the muscles of the arms and back.

Benefits of pull-ups:

• Pull-ups on the horizontal bar develop the muscles of the upper body and form a beautiful relief of the muscles of the arms, shoulders, chest and back.
• Regular pull-ups help strengthen joints and ligaments.
• Pull-ups can be done at home or on the street, you only need a horizontal bar or crossbar.
• Pull-ups strengthen the core muscles and help keep the spine healthy and functional.
• The ability to pull yourself up on the horizontal bar is a good demonstration of your physical strength and endurance.
• If you learn how to pull yourself up on the horizontal bar, then it will be easier for you to master such exercises as a handstand, as well as exercises on bars and rings.

Many people wonder how quickly you can learn to pull up from scratch? It depends entirely on your fitness and training experience. If you used to know how to pull up, then it will be much easier for your body to “remember” the load than to learn a fresh skill from scratch. Usually 3-5 weeks are enough to start pulling up on the horizontal bar at least a few times. If you have never pulled up before, then you can learn how to perform this exercise in 6-9 weeks.

What can interfere with pull-ups:

• Overweight and overweight
• Weak upper body muscles
• Lack of pull-up practice in the past
• Unused technique
• Attempt to perform pull-ups without preparatory work
• Weak functional training
• Ignorance about lead-up exercises for pull-ups

In order to learn how to pull up from scratch, you must prepare not only your major muscle groups, but also your stabilization muscles, joints, and ligaments. Even if you have enough strength to perform barbell rows for the back or dumbbell lifts with a lot of weight, it is not at all certain that you will be able to pull yourself up. That is why it is not enough just to pump up the main muscle groups that are involved in pull-ups. (arms and latissimus dorsi). You will need fully prepare your body to pull-ups with the help of lead-up exercises - they will be discussed below.

Contraindications for doing pull-ups:

• Scoliosis
• Herniated discs
• Osteochondrosis
• Spinal protrusions
• arthrosis

In some cases, regular pull-ups or even just hanging on the horizontal bar help get rid of spinal diseases. But if you have already If you have back problems, then before you start pulling up, be sure to consult your doctor. Exercises on the horizontal bar can aggravate already existing diseases of the spine.

There are several types of pull-ups depending on the grip of the hands:

• Direct grip. In this case, the palms look in the opposite direction from you. Such a grip is considered the most preferable, when performing the main load goes to the latissimus dorsi and shoulders.
• Reverse grip . In this case, the palms and wrists are facing you. It is easier to pull yourself up with such a grip, since the biceps take on most of the load, which help to pull the body to the horizontal bar.
• Mixed grip . In this case, one hand holds the horizontal bar with a direct grip, and the other with a reverse grip. Such pull-ups can be performed when you have already mastered both grips and want to diversify the load on the muscles. Be sure to change hands when doing these pull-ups.
• Neutral grip . In this case, the palms of the hands look at each other. Pull-ups with a neutral grip give an accentuated load on the lower region of the latissimus dorsi.

At first, you can only pull yourself up with a reverse grip, if it is easier for you. But gradually try to master pull-ups with both direct and reverse grips to work out the maximum muscle group.

Depending on the position of the arms, pull-ups are:

• Narrow grip: the maximum load falls on the hands (the easiest pull-up option).
• Wide grip : the maximum load falls on the latissimus dorsi (the most difficult version of pull-ups). It is not recommended to combine a wide and reverse grip at the same time, this can damage the ligaments.
• With classic grip (shoulder-width apart): the load is distributed proportionally, so this is the most preferred type of pull-ups.

Different types of grip and hand placement allow you to work all muscle groups of the upper body, using in fact one exercise with your own body weight - pulling up. By learning how to pull yourself up, you can improve your body even without using free weights and simulators. At the same time, you can always complicate this exercise: just pull yourself up on one arm or use weights (backpack, belt).

How to properly pull up on the horizontal bar

Before moving on to a detailed diagram of how to learn how to pull up from scratch for men and women, let's focus on proper pull-up technique .

So, for classic pull-ups, place your hands on the horizontal bar at shoulder width or slightly wider than shoulder width. The shoulder blades are brought together, the body is fully extended, the stomach is tucked up, the shoulders are lowered, the neck is not pressed into the shoulders, the fingers firmly grasp the crossbar. As you inhale, slowly pull your body up, your chin should be above the bar. Hold for a fraction of a second and as you exhale, lower your body to its original position.

Pulling up is performed slowly at each stage of the movement: both on the ascent and on the descent. You should feel the maximum tension in the muscles of the arms and back, you should not make unnecessary movements, trying to simplify your task. In terms of effectiveness for the muscles, it is better to perform one technical pull-up than five non-technical ones. You can try pulling up with any kind of grip, first choose the easiest option for you.

Be sure to follow the correct breathing during pull-ups, otherwise your muscles will not receive enough oxygen, which means their strength and endurance will decrease. Breathe in deeply through your nose (when lifting the body to the crossbar) and exhale through your mouth in relaxation (when relaxing the arms and lowering the torso).

What to do it is forbidden while pulling up:

• Rock and twist the body
• Make jerky and sudden movements
• Arch your lower back or arch your back
• Hold breath
• Press your head into your shoulders and strain your neck

Step-by-step instructions on how to learn to pull up from scratch

In order to learn how to pull up from scratch, you need to perform a series of leading exercises that will prepare your body for the load. By practicing these exercises regularly, you will be able to master pull-ups on the crossbar, even if they have never been done before and even if you don't believe in yourself. These exercises are suitable for both men and women, the degree of load is regulated independently. Leading exercises will help you strengthen not only the muscles, but also the ligaments and joints.

Thank you youtube channels for the gifs: OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Exercises with additional weight for muscles

Exercises with additional weight will help you strengthen the latissimus dorsi and biceps, which are involved in pull-ups. You can use dumbbells instead of a barbell. Perform each exercise in 3-4 sets, 8-10 reps. Rest 30-60 seconds between sets. Choose a weight so that the last exercises in the approach are performed at maximum effort.

If you do not have access to machines and free weights, then you can immediately start the exercises on the horizontal bar, which are presented below, to prepare for pull-ups.

The Australian pull-up is the perfect exercise to help you learn how to pull up from scratch. To perform it, you will need a low crossbar, approximately at waist level. (in the gym you can use the bar in the Smith machine). Note that during the Australian pull-up, your body must remain straight from heels to shoulders. You can not bend down and arch up, the whole body is tense and taut.

The most important advantage of the Australian pull-up is that it will feasible for absolutely everyone, since its complexity is determined by the angle of inclination. The more vertical your body is, the easier it is to perform the exercise. Conversely, the more horizontal the body is, the more difficult it will be to perform the Australian pull-up. Also, the load depends on the height of the crossbar - the lower it is, the more difficult it is to pull up.

When performing Australian pull-ups, we recommend changing grips: wide grip, shoulder-width grip, narrow grip. This will allow you to effectively work all muscle groups from different sides and adapt to pull-ups. You can perform 15-20 repetitions with different types of grips.

3. Pull-ups on loops

If you don’t have a bar to perform Australian pull-ups or want to better prepare for the classic pull-ups on the horizontal bar, then you can pull up on loops. The gym usually always has such devices, but at home there is a good alternative - TRX loops. This is a very popular simulator for training with your own body weight and the development of all muscle groups. With TRX, you can learn pull-ups even faster.

4. Leg-supported pull-ups

Another pull-up exercise is pull-ups on the low bar with your feet on the floor. To practice this exercise, it is not necessary to have a low crossbar; you can put a box or chair under a regular horizontal bar and fully lean on it with your feet. It is much easier than regular pull-ups, but it is ideal as a muscle preparation.

5. Pull-ups with a chair

A slightly more difficult version of the previous exercise is pulling up with support on a chair with one leg. At first, you can fully lean with one foot on the chair, but gradually try to hold your weight with the muscles of your arms and back, leaning less and less on the chair.

Another simple but very effective exercise that will help you learn how to pull up from scratch is hanging on the horizontal bar. If you cannot hang on the horizontal bar for at least 2-3 minutes, then it will be difficult for you to pull yourself up. Hanging on the horizontal bar is useful for strengthening the wrists, developing the muscles of the back and straightening the spine. Also, this exercise will help the ligaments get used to the weight of your body.

Please note that when hanging on the horizontal bar, the shoulders should be lowered down, the neck extended and not pressed into the shoulders. The body should remain free, the spine extended, the stomach tucked up. You can perform the exercise in several approaches for 1-2 minutes.

If you calmly hang on the horizontal bar for several minutes, then you can proceed to the next stage - pulling up with (expander). One end of the rubber band is attached to the crossbar, and the other fixes the leg. The expander will take on some of your weight and pull your body up. Rubber loops can be purchased on Aliexpress, details with product links in the second part of the article. By the way, this type of expander is suitable not only for pull-ups, but also for many strength exercises.

8. Pull-ups with a jump

Another pull-up exercise that will help you learn how to pull up from scratch is the jump pull-up. If you've never done a pull-up before, you may not be able to do it, so it's best to practice the above exercises first. If your muscle strength allows you to perform a jumping pull-up, then this exercise will perfectly prepare you for regular pull-ups.

Its essence is as follows: you jump as high as possible to the horizontal bar, hold yourself for a few seconds and slowly go down. This could be one of the options. negative pull-up.

9. Negative pull-ups

Any exercise has two phases: positive (when muscle tension occurs) and negative (when muscles relax). If you can't handle both phases of a pull-up yet (that is, pull up on the horizontal bar and go down), then perform only the second phase of the exercise or the so-called negative pull-up.

For the negative pull-up, you need to pause in a bent-arm position over the bar (as if you've already done a pull-up), using a chair or a partner. Your task is to linger at the top as long as possible and then go down very slowly, tensing the muscles of the arms and back as much as possible. The negative pull-up is another great exercise to help you learn how to pull up from scratch.

The number of repetitions in last three exercises depends on your capabilities. The first time, you will probably do only 3-5 reps in 2 sets. But with each lesson you need to increase the results. Aim for these numbers: 10-15 reps, 3-4 sets. Rest 2-3 minutes between sets.

Pull-ups for beginners

We offer you a ready-made scheme of how to learn to pull up from scratch for men and women. The scheme is universal and suitable for all beginners, but you can adapt it to your abilities by slightly lengthening or shortening the plan. Train 2-3 times a week. Before doing pull-ups, be sure to warm up and at the end stretch the muscles of the back, arms, chest:

Ideally, start your workout with exercises for the back. (rod pull, vertical and horizontal pull), but if this is not possible, you can only train on the horizontal bar. If you are faced with the task of learning how to pull yourself up on the horizontal bar from scratch in a short time, then you can do it 5 times a week. But not more often, otherwise the muscles will not have time to recover and there will be no progress.

The plan below is designed for beginners. If you are already quite an experienced practitioner, then feel free to start with 3-4 weeks. The scheme indicates only the approximate number of repetitions, it is always better to focus on your physical capabilities. Be sure to keep track of how many reps and sets you've done so you can keep track of your progress. You can rest between sets for 2-3 minutes or dilute pull-ups with other exercises.

First week:

• 5-8 reps 3-4 sets

Second week:

• Leg-supported pull-ups: 10-15 reps 3-4 sets
30-60 seconds in 2 sets

Third week:

5-8 reps 3-4 sets45-90 seconds in 3 sets

Fourth week:

10-15 reps 3-4 sets90-120 seconds in 3 sets

Fifth week:

• 3-5 reps in 2-3 sets
10-15 reps 3-4 sets90-120 seconds in 3 sets

Sixth week:

• 3-5 reps in 2-3 sets
• Pull-ups with a chair (leaning on one leg): 5-7 reps in 2-3 sets

Seventh week:

• Pull-ups with rubber loops: 5-7 reps in 2-3 sets
• Pull-ups with a chair (leaning on one leg): 5-7 reps in 2-3 sets

Eighth week:

• Negative pull-ups: 3-5 reps in 2-3 sets
• Pull-ups with rubber loops:

Ninth week

• Jumping pull-ups: 3-5 reps in 2-3 sets
• Pull-ups with rubber loops: 7-10 reps in 2-3 sets

tenth week

• Classic pull up: 2-3 reps in 2-3 sets
• Jumping pull-ups: 3-5 reps in 2-3 sets

You can speed up the training plan if you are seeing more progressive results than indicated in the scheme. Or vice versa, slow down the rate of increasing the number of repetitions, if you are not yet able to achieve the desired result. Don't worry, sooner or later you will reach your goal!

1. Do not make jerky and sudden movements during pull-ups. Exercises should be performed only due to muscle strength, do not simplify your task with swaying and inertia.

2. Don't force yourself on the horizontal bar, especially if you're trying to learn how to pull up from scratch. Hurried fast movements and excessive load can damage the joints and ligaments. Always aim to improve the quality of your exercise, not the quantity.

3. The lower your initial weight, the easier it is for you to learn how to pull yourself up on the horizontal bar from scratch. Therefore, work on pull-ups should go in parallel with the process of getting rid of excess fat.

4. During exercise, do not hold your breath, otherwise it will lead to rapid fatigue.

5. Whatever lead exercise you do on the horizontal bar or crossbar, try to gradually increase the number of repetitions and approaches. For example, if at first you can only do 3-4 Australian pull-ups, then gradually increase their number to 15-20 repetitions and complicate the angle of inclination.

6. In order to progress in the quantity and quality of pull-ups, you should perform not only lead-up exercises, but also train the whole body. Work with dumbbells, barbells, machines and push-ups for the best results.

Greetings, dear readers. Just imagine, the Guinness record for pull-ups in one set is 232 repetitions! Incredible numbers, right? Especially for people who can't pull up at all. You are unlikely to achieve such numbers, although who knows. But I will definitely tell you how to learn how to pull up a lot!

To dispel all your doubts about whether to start pulling up or not, I will tell you about the benefits of this exercise.

Strength

Pull-ups involve almost every muscle in the upper body. It works the forearms, which close your iron grip on the bar, and the core muscles, which stabilize the lower back. All these muscles should not just work, but be strong and resilient!

Strong back

The back muscles take on the main work when doing pull-ups. This primarily includes the trapezius, the latissimus dorsi, and a bunch of deeper muscles located along the spine. The health of the spine depends on their fitness.

Proportions

Agree that the V-shaped back looks impressive. To create such a shape, you need to pull yourself up, even with additional weights.

Drying the body

By incorporating pull-ups into your program, you can significantly increase your workout intensity and calorie expenditure. A wide variety of types of exercise will allow those who cannot perform a single standard pull-up to lose weight.

Varieties of pull-ups

Not all types of exercises are suitable for a beginner. For example, pull-ups on one arm are subject only to very experienced athletes.

In general, the exercise can be divided into two parameters - the width and direction of the grip.

1. A wide grip emphasizes the load on the lats. But be careful, this kind of movement is not safe for the shoulder joints.
2. Medium grip (width or slightly wider than shoulders) - evenly distributes the load between the muscles of the back, chest and arms
3. Narrow grip - Shifts the focus to the muscles of the hands

You can change not only the width, but also the direction of the grip: forward, reverse, neutral and mixed grip.

If you want to pump your biceps, use a reverse grip. With a straight grip, you can pull yourself up not only to your chest, but also behind your head, which will increase the load on your back muscles.

How to pull up correctly

Before we talk about correct technique, let me remind you that our goal is to learn how to pull up on the horizontal bar many times. Therefore, we will focus on pull-ups with an average grip.

So let's go:

1. Choose a crossbar of such a height that you do not have to jump high to reach it.
2. And make sure that the crossbar is flat, that is, parallel to the horizon. Otherwise, you are provided with an asymmetric load, and it’s not far from injury
3. Position yourself under the crossbar. If you can then jump up and wrap your arms around it, if jumping is not your strong point, then use a stand
4. The grip should be closed - the thumb covers the horizontal bar in front
5. Wait until the body stops swinging on the horizontal bar. At the same time, keep the muscles of the shoulder girdle in tension.
6. At the beginning of the movement, bring the shoulder blades together, as if you want to squeeze a pencil between them.
7. Gently pull yourself up to the bar, arching your back slightly and pushing your chest forward. Rise up until the bar is a couple of centimeters from the top of the chest
8. When moving up, do not jerk your legs to give yourself extra momentum.
9. Lower yourself back to the starting position slowly and under control. At the bottom of the trajectory, leave your arms slightly bent and tense. Do not relax the latissimus dorsi muscles either.
10. Perform the exercise until the technique breaks.
11. Briefly about breathing. We go up - exhale, go down - inhale
12. Try not to jump off the bar, but lower yourself using the stand

And now about everything that has been said, only visually:

Best Methods for Increasing Pullups

Before embarking on a particular method, conduct an initial test that will determine your starting point.

Warm up well beforehand. Perform tilts of the head and torso, rotations of the arms and legs. Do some light stretching.

Now you just need to go to the crossbar and with the right technique pull yourself up for the maximum number of times before breaking the technique. If you didn’t manage to pull yourself up at all, it doesn’t matter! We have a solution for such cases!

Inverse and direct progression method

If in your school years you were fond of horizontal bars, then you probably know the game "ladder". For those who are not in the subject, I will explain. Two opponents take turns performing pull-ups, starting with one repetition and each time increasing their number by 1 repetition. The winner is the one who last completes the required number of pull-ups. So this is an exact copy of the direct progression method.

The reverse progression, on the contrary, begins with a large number of pull-ups. Then, in each subsequent approach, the number of pull-ups decreases.

The method of reverse and direct progression can be used not only within one training session, but throughout the entire training cycle.

You need to train according to this scheme 3 times a week, every other day. Do 5 sets using the reverse progression method. But from week to week, increase the number of repetitions in each approach. As you can see, the program implies that you already know how to pull yourself up. If not, then you will have to devote several weeks to the preparatory exercises, which I will discuss in the following chapters.

Advantages of the method:

• Simplicity
• The direct progression method follows the main principle of increasing muscle mass - the load must increase

• Not suitable for beginners

The negative pull-up method

Use it if you want to learn how to pull up from scratch.

The essence of the method is to exclude the entire phase of the rise up. You only put in effort when you go down. If you already know how to pull up, then use an additional weight with which you will not be able to pull up, but you will be able to lower under control. It is easier for beginners, they do not need weights.

How to take a starting position?

1. You can use a high stand that will allow you to sit in the starting position (chin above the bar)
2. Ask a partner to help you climb up
3. Use a low bar that will be slightly higher than your head. In this case, jumping slightly, take your starting position. At the same time, your legs will have to be bent so that they do not touch the floor when you lower

This technique can be used in preparation for the 30 Week Pull Up program. You have to train 3 times a week, adhering to the same number of repetitions and approaches as in the mentioned program.

• Suitable for beginners
• They put more stress on the muscles, which stimulates their more active growth.
• Complement your standard workout

• Should not be used frequently. Due to the increased load on the muscles
• Requires additional equipment or partner assistance

Lewis Armstrong pull-up program

The training scheme was designed by Marine Corps officer Charles Lewis Armstrong. His goal was to increase the number of pull-ups in one set to the maximum possible number. Just what we need!

What did the American officer's training program consist of? It included 5 classes per week, and after 2 days of rest.

Monday is a tough day. You need to master 5 approaches, performing each to failure. But you can not violate the correct technique!

Tuesday is pyramid day. Consider the direct progression method. Start with one repetition and continue to the maximum number of repetitions. And after pulling up for the maximum number of times, do one more approach to failure.

Wednesday. Your task is to do 9 trips with a fixed number of repetitions. And every three approaches, you need to change the grip. Stretch first with a wide grip, then with a medium grip, and finally with a reverse narrow grip.

Thursday. It will remind you of the environment, but there will be not 9 approaches, but a maximum. If you manage more than 9 sets, then next week add 1 rep to each set of each day.

Friday is a day of remembrance. Remember which of the previous days was the most difficult, and repeat it.

Watch the video as a visual aid:

• A variety of loads allows you to comprehensively work out the muscles of the arms, deltas, chest and back
• Will help to quickly improve results in pull-ups for genetically gifted athletes

• Not suitable for beginners
• High chance of overtraining

Auxiliary exercises for beginners

If you want to pull yourself up, but you can’t do it, then you can listen to the advice of experienced fitness trainers. Do not immediately run to the crossbar, start with general strengthening exercises!

If earlier you saw sports only in pictures or you are a fragile girl, then at the initial stage you can train according to the system of physical development of Evgeny Sandov.

Exercises:

• Dumbbell Bent Over - 10 reps

• Push-ups - complete to failure
• Standing Dumbbell Alternate Curl – 25 reps per arm
• Raise your arms with dumbbells to the sides, palms facing up. Flex and extend both arms - do 25 reps

• Side Dumbbell Raises – do 15 reps

• Dumbbell front raises - do 15 reps
• Raise your arms with dumbbells to the sides, palms facing down. Move your hands up and down and back and forth. Run to failure
• Take a dumbbell by one end and spread your arms out to the sides. Rotate the brushes forward, then back. Run to failure
• Lying Leg Raises - Complete to Failure

As an exercise of imitating pull-ups, a vertical block pull to the chest or a dumbbell pull to the belt in an inclination is suitable.

At the second stage, include Australian pull-ups in the complex. You can perform the exercise according to the program "Pull-ups in 30 weeks."

We will listen to the advice of professionals who have gone from zero pull-ups to setting records and answer frequently asked questions.

What to do if you never manage to pull yourself up on the crossbar?

Use regular dumbbell and machine exercises to build muscle. But do not forget that the key to muscle growth is proper nutrition.

If you are overweight, then first you have to lose weight. By creating a calorie deficit in the diet.

Use pull-ups in half amplitude.

Pull-up secrets or how to pull up more

The duration of classes should be no more than 40 minutes a day.

Reduce the load on training if you feel that you do not have time to recover.

What exercises can be done on the bar?

• To facilitate pull-ups, use an expander
• Great exercise - pull-ups on the low bar

A few last words

The summary is this: anyone can learn to pull up. Moreover, you are able to bring your results to fantastic values. The main thing is to believe in yourself!

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