- What’s Your Strength Building Plan?
- What are the benefits of pull-ups?
- Increase Functional Strength via Full Body Activation
- What are Calisthenics?
- Benefit One: Upper Body Pulling Strength
- What Muscles Does The Snatch Work?
- How to get better at Pull-Ups
- You Can Target Muscles From Different Angles
- Benefit Ten: Advanced exercises
- Exercise 2 — Narrow pull-ups
- What are the benefits of doing pull ups everyday?
- Everything You Need to Know to get Started with Pull-up Training: The Definitive Guide to Pull-up Training Success
- Pull-up Training Gear (what you need)
- How to do a Pull up: Basic Technique Considerations for How to do Pull ups
- What is a chin-up?
- Increase Testosterone and Reduce Osteoporosis Development
- Frequently Asked Questions
- Squat Clean FAQs
- Tips for achieving more pull-ups
- Increase Whole Body Muscle Definition – HGH Promotion
- How to Do a Push-Up
- Level 5 Pull-Up Workout: Negative Pull-Ups
What’s Your Strength Building Plan?
If that’s you, you’re not alone!
1) Consider working with an online coach (or in-person trainer).
Helping people learn push-ups and other bodyweight exercises is why we built our 1-on-1 Online Coaching Program: We build programs for busy people to cut through the noise and just get results
2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
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YOUR MISSION, SHOULD YOU CHOOSE TO ACCEPT IT: go home, set up a camera, and check your form on your push-ups.
I hope you’ll find that your form is as good as you expected, but it’s okay if it’s not, it’ll give you something to work on.
Go do some push-ups, and work on getting better with them every day.
You’ll be moving from Level 1 to Level 4 push-ups and beyond!
PS: Not to brag, but I typed this entire article while doing 1-handed push-ups.
PPS: Okay no I didn’t. But it would have been cool if I did, right?
PPPS: No? Fine. Sigh.
What are the benefits of pull-ups?
Pull-ups have many benefits for your physical health, from building muscle to improving your quality of life.
Build holistic upper body strength
Because pull-ups utilise many muscles in the one movement, they are known as a compound exercise. Compound exercises mimic natural movement, and help improve coordination. They also train the nervous system and muscle tissue at the same time (as opposed to isolation exercises).
If you struggle to perform high-impact exercises due to sore joints or injury, pull-ups are a low-impact exercise that will allow you to build strength and become fitter without placing additional strain on your joints.
Improve your overall physical health
According to a 2012 study published in Current Sports Medicine Reports by Quincy College Department of Exercise Science, resistance training has been shown to drastically improve overall health, with it being connected to better overall physical performance, walking speed, control of movement, and cognitive ability.
Better mental health and mood
Getting stronger and fitter is proven to help boost your mood and mental health. According to a 2010 review published in the American Journal of Lifestyle Medicine by the Department of Kinesiology at the University of Georgia, strength training has been found to improve anxiety symptoms, depression, sleep and fatigue, and cognition in older adults (among other key benefits).
Performing pull-ups is just one way to perform strength training that can improve your overall mental health.
Tone your upper body
Increase Functional Strength via Full Body Activation
As you lower your body to the floor and the familiar “burn” begins to encompass your muscles the last thing you’re thinking about is the number of muscles you’re using. However, this is one of the top benefits of pushups. As you engage in this exercise, literally every major muscle in your body is called upon to execute the movement.
Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. Classified a a compound exercise – meaning multiple muscle groups are called upon – you train the most important muscles throughout your body. Have you ever wondered by a standard bench press is so easy when compared to a standard push up? This is why.
What are Calisthenics?
I guess before we get started it would be safe to explain exactly what calisthenics are.
Here’s what we get from good ol’ Google search engine:
Basically calisthenics are gymnastic type, bodyweight styled movements.
We saw a lot of this from guys like Stephen Amell, Charlie Hunnam, James Franco and Jason Statham.
We also have an In-Home Bodyweight Routine, and Beginner S.H.I.E.L.D. or DEO Workout as well.
And, for the sake of this article, we’ll be covering some calisthenics circuits, and a bunch of bodyweight movements that can help you get some awesome In-Home Workouts done.
That being said, we’ll also be talking about how to improve very specific workout movements – such as pull-ups, pushups, dips, and more.
If we’re really going to take it up a notch and turn into Nightwing, then we’re going to need a starting point – and this is it.
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Benefit One: Upper Body Pulling Strength
If building upper body strength is your main goal when doing pull-ups during your workouts, then you should certainly start thinking about doing weighted pull-ups next time you train. Whether you are a weightlifter or just someone looking to build some serious upper-body muscle, weighted pull-ups can be the missing link to building more strength and endurance. One can start by loading weights of 5 kg to 10+ for example by using the weighted belts as described previously. The main pull-up muscles targeted during weighted pull-ups include the lattimus dorsi, which is your back muscles stretching from your waist to your armpit, along with your rhomboids and trapezius which are muscles in the middle of your upper-back.
What Muscles Does The Snatch Work?
The power snatch is really a full-body exercise, making it a very efficient lift for developing muscle and strength from head to toe. The posterior chain takes on the brunt of the work—that is, the muscles that work together on the backside of the body that contribute to the powerful triple extension. But once the bar is traveling up in front of the torso, the upper back and shoulders do their part to get the bar overhead, so the upper body gets worked hard as well.
Here’s a broad list of the muscles that contribute to a good power snatch, from the ground up.
- Spinal erectors
How to get better at Pull-Ups
Starting with pull-ups as a segway into other movements and eventually a calisthenics workout/circuits is the best way to go about this.
We have to start analyzing individual movements before we put them all together.
The trick with these movements really becomes getting started and putting in the work.
It’s much like working out: the hardest part is getting started. From there it’s as simple as finding a program, like we have The Superhero Academy, and then utilizing it and sticking with it.
Progression is key, and so is sustainability. That’s why everything I do is based around how well the SHJ Army can sustain it – including our Nutrition Pillars.
At one point I hated pull-ups…
Now they’re listed as my tied for my favorite movement with deadlifts on my About Me page.
I got better simply by doing them. I never stopped, and eventually I got better and better. Now I can jump up to the bar and bang out 25 easily. Same thing goes for pushups as well.
But what if I can’t do pull-ups right now?
Well, that’s a good question, and definitely something that needs to be discussed.
What we’re going to do for each one of the movements we discuss is also talk about variations and scaling that can be utilized for them to get started.
Some ways you can scale your pull-ups when getting started (remember these for later):
- Assisted pull-ups (band or machine)
- Pull-up negatives
- Pike pushups
So, if you can’t do pull-ups just yet, you’ll be utilizing scaling in order to work your way up. It’s going to take time, so don’t give up if you can’t immediately jump up on the bar and get going.
And then before you know it you’ll be banging out weighted pull-ups, and all sorts of different variations on the bar!
If you don’t want a wall-mounted bar, I suggest something like this to get started in your house.
I currently use this in my townhouse: Pull Up / Dip Station
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You Can Target Muscles From Different Angles
As mentioned previously, pull-ups are highly versatile. You can change the effect the exercise has on your body simply by shifting a few key aspects of how it’s performed. These include:
A close grip pull-up targets the outer lats and biceps far more than the middle portion of the back. If you want to build more back depth in the middle, the wider grip is preferable, as it engages the traps and the inner lats more effectively.
The pull-up doesn’t technically work your legs, but how you position them can influence how other muscles are worked. For example, extending your legs while pulling up will engage the midsection and lower back. This tactical style is commonly performed in the military and even in gymnastics.
Whether you change up your grip or the positioning of your legs, you can do a different type of pull-up every day. This versatility means that, despite performing the same exercise on a daily basis, the move will never feel stale. If you like taking on new challenges, you’ll love the range of possibilities that this single exercise can provide.
This variety is also beneficial in that it allows you to continue performing pull-ups even when a specific muscle gets sore. If, for example, you feel yesterday’s pull-ups in your lats, you can change your grip and add strength to the middle portion of the back muscles, arms, or any other area you want to improve further.
Benefit Ten: Advanced exercises
Doing weighted pull-ups helps your body to prepare for doing even more advanced and challenging exercises. If you intend to include exercise such as drop set, weighted negatives, giant sets or muscle-ups, then starting off with weighted pull-ups is definitely the way to go in terms of body preparation, muscle gain and strength improvement. All of these benefits help you realize these more advanced exercises safely without much risk of injuring yourself. A common problem for people who just started training is the drive to try out everything, which can be dangerous in some cases.
In closing, weighted pull-ups can be very beneficial in terms of overall upper-body development. We have seen that it is a great exercise that has a myriad of benefits. However, it is important to use weighted pull-ups carefully in order to decrease the risks of injuring yourself. Remember, you are still adding additional weight to your body which can be taxing on your joints and overall body structure. What’s more, the heavier your weight belt or vest is the greater the risks you are taking. However, if you start by mastering how to do perfect pull-ups first where you get a good grip on the right posture and then start adding weight slowly you will be better suited to adapt and improve in a safer way without straining your body too much.
There are some things you should always keep in mind. For starters, always warm up prior to doing weighted pull-ups. This means that you ought to work your way up to pulling heavier weights, i.e. adopting a gradual approach. Second, it is key to progress gradually and increase the weight you are pulling up along with the amount of reps and sets you do per workout session. Never try to mimic superman! Instead work your way up to heavier weights and more intensive workouts with more reps. With these tips in mind you are playing it safe ensuring that you work with your body and its capabilities and not against it.
Are you looking for a suitable pull-up bar to perform these exercises both indoors & outdoors? We at Pullup & Dip offer you various high quality and unique pull-up bars. Go check them out now!
Then we recommend you our FREE eBook with the top 23 tips for more pull-ups.
Exercise 2 — Narrow pull-ups
Similar to the reverse grip pull-up exercise, narrow pull-ups consist of doing pull-ups by narrowing the space between your hands. It is key to keep the space narrow in order to stimulate your biceps. This exercise is very effective as you are required to lift your own bodyweight up until your chin reaches over the bar.
Start by gripping the bar with both hands, keeping a small distance between the two. As your hanging from the bar use your arms to pull your body up and aim to pass the bar. The distance between your hands is very important as it affects which muscles are focused on more (i.e. the back muscles or biceps). A wider grip tends to be great for stimulating your back muscles but it can also help to build up the biceps. It is important to note that your biceps should not be struggling to pull you up as your back muscles may take the lead in pulling the weight up, thus resulting in a back workout instead. Hence, it is best to use a narrow handgrip to ensure more focus on your biceps. Alternatively you can also use the parallel narrow grip see picture below.
What are the benefits of doing pull ups everyday?
If you’re impressed by the range of pull-up benefits outlined above, you may be looking forward to adding this exercise into your rotation. This isn’t just any move, however, and you’ll quickly find that its advantages become more evident the more often you perform pull-ups. Daily pull-ups are especially beneficial for these key reasons:
1. Functional Strength
Some forms of strength are more practical in daily life or emergency situations than others. Moves that isolate muscles, while great for shaping your body into the aesthetic you desire, won’t help you much as you encounter physically demanding situations in the real world.
Instead of focusing on building a pretty pair of biceps, pull-ups deliver practical power that you can call upon outside of the gym. Isolated exercises can certainly be included in your workout regimen, but if you want the strength to excel in any environment, it’s critical that the bulk of your workout consist of functional moves such as pull-ups.
2. Saving Time
Another downside of exercises that work isolated areas? If you train each of these muscles separately, you’ll need a lot more time to get the job done. Pull-ups allow you to streamline your workout routine so you don’t spend time separately working muscles that could easily be fired up at once. If you’re struggling to make time for the gym, the pull-up could be your best bet for getting the results you want.
3. Minimal Gym Equipment
What happens when you’re unable to hit up the gym for your usual exercise routine? With some excercises, you’ll be forced to perform a less effective version — or you may be tempted to skip them entirely. This is not a problem with pull-ups, which can be performed with minimal gym equipment.
All that’s required for a successful pull-up? A high platform or bar from which you can hang so that you are able to pull yourself from the ground. Often, this means investing in a pull-up bar, which can be installed just about anywhere. This simple investment will allow you to complete your daily pull-ups with ease — even if you don’t feel like going to the gym. If you’d like to do away with your expensive gym membership entirely, a commitment to daily pull-ups will ensure that you continue to see results while working out from the comfort of home.
Everything You Need to Know to get Started with Pull-up Training: The Definitive Guide to Pull-up Training Success
On this page, you’ll learn what pull-ups and chin-ups are, why they’re so good for you, how to do pull-ups with optimal technique, and how to increase your pull-up numbers as quickly and efficiently as possible. You’ll also learn how to work up to your first pull-up, and then your first 10 reps, 20 reps, or more. Basically, this page will give you a detailed introduction to the fundamentals of pull-up and chin-up training: gear selection, a detailed look at proper pull-up and chin-up form, the best pull-up variations and exercises (including beginner and even ultra-beginner level pull-up exercises), common mistakes to avoid, top tips for all skill levels, and some of the best pull-up workouts for beginner, intermediate, and advanced trainees.
I’ve been doing pull-ups and chin-ups for the past 15+ years and if there’s anything I’ve found that’s true about them, it’s that the details matter. Pull-ups are one of the most difficult exercises to master, and most people hit a plateau in their progress very fast, if they get any results at all. So, I setup this webpage to help change that – to at least get you heading in the right direction from the start, and hopefully, to help you achieve measurable progress within a week or two, which is how it should be.
Now, I’ve said it before, and I’ll say it again: anyone can get better at pull-ups. So, in case anybody is wondering, or needs to see it to believe it… women CAN do pull-ups. Old guys can do pull-ups, too. And heavy-set people can do pull-ups as well. Heck, even little girls can do pull-ups and make them look easy. So, if anyone tells you that “you can’t do pull-ups,” – even yourself – don’t believe them for a second. The information on this page will show you how to do more pull-ups and chin-ups – no matter who you are or what your starting point is.
So, let’s get started.
Pull-up Training Gear (what you need)
All you really need to get started with pull-up training is a place to do them. Ideally, you’ll have a pull-up bar that you’ll have regular access to – either at your local gym or something you can use at home. But you can also use a tree branch, the monkey bars at the playground, or some rafters in your home, among other things. The best option, of course, would be an actual bar that was designed for exercise because it will be the proper width, texture, etc.
Just remember that the gear doesn’t matter nearly as much as your work ethic. The best bar in the world still won’t do the pull-ups for you! So, don’t over-think the decision. Just find something that will work. Good enough is good enough.
Now, if you want to invest in a pull-up bar that you can use at home, then here are three of the best one’s I’ve found: Three of the Best Pull-up Bars for Your Home Gym. And if you’d like some more gear ideas that may help make pull-up training a little easier, more comfortable, and even fun, then check out the Pull-up Training Buyers Guide which you can find on the Gear Page.
But don’t spend too much time stressing out about it.
How to do a Pull up: Basic Technique Considerations for How to do Pull ups
Exercise textbooks will generally show you two photos demonstrating how to do pull-ups – the starting point in the bottom, deadhang position and the mid-point in the top, flexed position. Some of them might even include two different views like this…
The main points of proper pull-up form are:
- Start by hanging from the bar, hands at approximately shoulder-width apart, palms pointing away from you, and elbows fully locked.
- Initiate the pull by exhaling forcefully – tightening your core – and retracting your shoulders down and back with your lat muscles and also flexing your elbows with your biceps.
- Continue to pull until your arms are fully flexed – elbows in tight to your sides – and pause briefly before beginning to lower yourself (note: your chin will likely be at or slightly above the bar’s level).
- Slowly lower yourself to the bottom, deadhang position – inhaling as you go – until your arms are fully locked. Pause briefly and then repeat for reps.
Those are the basics of pull-up technique that you’ll find in most exercise instructional resources. But a lot more goes into proper pull-up form, and there’s way more when it comes to optimizing your pull-up technique. So, here’s a video that will give you an in-depth look at how to do pull-ups with not just proper form, but optimal technique. This will help you maximize your pull-up performance – and your results – and minimize the risk of injuries.
What is a chin-up?
Chin-ups require you to grab the bar with your palms facing you.
A chin-up is a strength training exercise that uses your entire body weight, with a special focus on your upper body and core.
While it requires a great deal of strength, the move is rather straightforward:
- Grab the bar with both hands, with your palms facing you, and arms shoulder-width apart.
- Pull yourself up until your chin is above the bar. Your elbows will be fully bent here.
- Pause for a second.
- With a controlled motion, lower yourself all the way back down, until your arms are straight.
In general, the chin-up may be better for someone new to a body-weight move, because it is typically the easier of the two movements, says Sobuta. Furthermore, those lacking in upper back flexibility may have an easier time with the chin-up.
This is because chin-ups put your arms in a , which reduces injury risk to your shoulders. Doing chin-ups with proper form will also improve your grip strength and posture.
What muscles do chin-ups work?
Chin-ups work your upper back and arm muscles, specifically the biceps, forearms, shoulders, and latissimus dorsi, or «lats.» Like pull-ups, chin-ups also engage your abdominal muscles throughout the move.
However, Sobuta says chin-ups differ from pull-ups in one major way. The underhand grip position of the chin-up activates the anterior chain muscles, which are located in the front of your body, such as the biceps and pectorals — while the pull-up focuses on the posterior chain muscles in your back.
Increase Testosterone and Reduce Osteoporosis Development
As men and women age, the concentration of various hormones begin to dwindle. For men, the most prominent loss is the reduction of circulating testosterone. While preliminary evidence requires further investigation, several studies suggest the simple movements within a standard push up promotes testosterone production, which is essential for a healthy body in both men and women.
Moreover, weight bearing exercises, such as the standard push up, supports stronger, more dense bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis.
Frequently Asked Questions
What muscles do push-ups work?
Done properly, the push-up is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.
How many calories do push-ups burn?
If performed for one minute, push-ups can burn around seven calories, according to the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM).
How many push-ups should I do each day?
The number of push-ups you should do each day will vary based on your current level of fitness and other factors such as age, sex, and weight. Fitness trainers advise performing push-ups in three sets. To figure out how many reps you should do per set, perform as many push-ups as you can in two minutes and then divide that number by three.
While some people try to perform as many push-ups as they can within a certain time frame until they tire out, this is not a recommended strategy for daily exercise as it could lead to burnout or injury.
Squat Clean FAQs
How does the squat clean differ from the power clean?
The squat clean involves the extra squat component that you do not get with the conventional power clean. This makes for a more taxing exercise but also allows you to use more weight. The reason for that is that you are not pulling the bar up as high as you would if you were doing the conventional power clean movement. You are, therefore, able to get under the bar having pulled not quite as high as you would on a power clean, conserving vital energy.
You should be able to lift a weight that is 10 to 15% heavier than you would on power cleans when doing the squat clean.
The squat clean is a better exercise for the general gym-goer who is interested in functional fitness and calorie burning weight loss moves. It is also an effective mass builder, especially in the lower body. And, if you are looking to improve your cardiovascular endurance, the squat clean is also a good choice.
How does the squat clean differ from the hang clean?
The hang clean is another variation of the power clean. In this version, you start with the bar at your knee level rather than on the floor. So, you begin the exercise with the bar at arm’s length resting along your thighs. You then pull the bar up to the rack position while dipping the hips.
We can say, then, that the hang clean is the second half of the power clean movement. Even though it involves a much shorter range of motion than either the power clean or the squat clean, it does not allow you to move as much weight because you are not generating nearly as much explosive momentum and power.
The hang clean is more of an upper-body strengthening and conditioning move than either of the other two clean versions. It pretty much completely cuts legs out of the equation. In contrast, the squat clean is lower body dominant.
How should I incorporate squat cleans into my workout?
The squat clean is an extremely taxing exercise, as it essentially involves four moves:
- the deadlift
- the clean
- the squat
- the ascent
Unless you are using a lightweight, you should keep your reps in the under 10 range (see “intensity” table further down. If you are using this exercise to build up your lifts, down two sets of 2 to 4 reps. For general muscle building, go with 4-5 sets of 8 to 12 reps per set.
If you’re performing this exercise as part of a weight loss program, keep the weight down to 50% of your one-rep max, and perform three sets of 15 reps.
How is the squat clean used in CrossFit?
You will see the squat clean performed more frequently in a CrossFit box than in a conventional gymnasium. It is used predominantly as an endurance exercise. A number of the classic CrossFit WODs are built around the squat clean exercise. The most famous is known as the “Heavy Squat Clean Grace”. It involves doing 30 squat cleans with a weight of 155 lbs. in the shortest possible time.
Is the squat clean a better exercise than the standard squat?
The answer to the question of whether the squat clean is better than the standard squat depends on what your training goal is. If you are training for bodybuilding, with the goal of increasing the size of your quadriceps, glutes, and hamstrings, then the conventional barbell squat is the exercise for you.
However, if you are wanting a full range of motion exercise that does a great job of improving your functional strength, then the squat clean is the better option. Obviously, you should also train with the squat clean if you are an Olympic weightlifter.
People who are wanting to improve their cardiovascular endurance and the maximum amounts of body fat, while also get more bang for their buck by replacing the traditional squat with the squat clean. The squat clean is also the best option for improving your explosive power, especially in the lower body.
Tips for achieving more pull-ups
As we mentioned early on, it is important to know your limits before undergoing any sort of training. Once you have accepted this you can work on improving things step by step. Another useful tip is to do rope climbing or simply hang from the bar for a couple of minutes. This can help you build some serious grip strength on the pull-up bar, which is essential for doing pull-ups. Also, if you are jus starting out, try to include some different back strengthening exercises in your regular workout (see also our article «Top 5 assisting exercises for more pull-ups».
You can try doing lat pull-downs, ring rows and even (single-arm) dumbbell rows. Doing two or three sets of 15 reps each should give you a stronger back in order to start with your pull-up workout. The use of pull-up bands especially as a beginner or advanced also helps you to do more pull-ups. Next, make sure that you are using a proper technique when doing pull-ups. This means that you keep you head up at all times in order to involve your back muscles more and that you avoid using a wide grip on the bar – a shoulder width grip is recommended. Furthermore, if you feel that you have too much weight then start there first. Lose some weight and start working on your back muscles to then kick things off. Once you start, remember that you need to practice frequently.
Increase Whole Body Muscle Definition – HGH Promotion
Throughout the movements of a push up, you recruit a wide array of primary and stabilizing muscles. The more muscle mass that’s utilized in a strength training exercise, the greater the production and release of a specialized hormone known as HGH, or human growth hormone.
As a young man or woman, your body pumped out large concentrations of this specialized hormone to support the natural growth of your entire body. However, as you age the natural release of HGH declines, which makes building muscle a challenging task for older adults.
By calling upon such a wide array of muscles, the production of HGH is triggered, which ultimately results in muscle hypertrophy – or muscle growth. To maximize push up benefits, you must incorporate this exercise into your regular strength training program.
How to Do a Push-Up
Verywell / Ben Goldstein
Get on the floor on all fours, positioning your hands slightly wider than your shoulders. Don’t lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart.
- Contract your abs and tighten your core by pulling your belly button toward your spine.
- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.
Keep a tight core throughout the entire push-up. Also, keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Level 5 Pull-Up Workout: Negative Pull-Ups
Okay! We are now DANGEROUSLY close to getting our first pull-up!
The big step at this level is doing a negative pull-up:
- Grab onto the bar with an overhand grip
- Jump so your chest is touching
- Slowly lower yourself under control until you’re at the bottom of the movement.
WARNING: This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3 first.
However, once you have a decent amount of back strength (which you got from Levels 1, 2, and 3), doing negatives is a great way to build arm and back strength.
You have two options for negative pull-ups:
- Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is “in control.”
- Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.
You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself at a controlled speed – Counting to “three Mississippi” during the movement is a good tempo.
Here are the exercises you can include for your Level 5 Workout Routine:
- Negative Pull-ups – 4 sets of 1 rep
- Assisted Pull-ups – 3 sets of 8 reps
- Bar Hang (Unassisted) – 30 seconds total time
- Top Hold (Unassisted) – 4 sets of 5-10 seconds
- Bodyweight Rows – 3 sets of 8 reps
- Bar Hang (Unassisted) – 60 seconds total time
- Negative Chin-ups – 4 sets of 1 rep
- Assisted Chin-ups – 3 sets of 8 reps
- Bar Hang (Unassisted) – 30 seconds total time
Once you’re doing all of the negative repetitions in each exercise….
As you’ll see above, we’re giving you the “pull” exercises if you are building your own workout. If you want a good beginner gym workout program, these movements will fit in perfectly.
Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific workout so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!
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