Exercises That Help You Do More Pull-ups

Let’s start from the basis that you are already capable of doing two or three pull-ups without assistance and you want to improve to increase the number of repetitions in a row that you are capable of doing.

Before he walks it is important that the ones we take out are with a correct technique. You have to be able to get two or three complete reps by beating the bar with your chin and reaching to fully stretch your arms on the descent. Also, if you are able to do them practically without rocking, better than better.

Starting from here we are going to see what exercises we can add to our routine to increase our strength and power when doing a chin-up and improve in this exercise.

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Dominated

Personally, I consider that, once we are able to do some pull-ups, with the exercise that we are going to improve the most are the pull-ups themselves. Put them fearlessly into your routine. Make it the first exercise you do just step foot in the gym and practice it three or four times a week without fear.

For example, suppose that we are able to get three repetitions in a series because we could do three or four times a week the following series and repetitions of chin-ups before starting the training.

Day 1

Day 2

Day 3

Day 4

3

3

3

3

two

two

3

3

two

two

two

3

1

two

two

two

1

1

two

1

As we can see, every day we are increasing the number of repetitions per series although we keep the series at five a day. Obviously we rest between series what we need and if we can put days of rest between the routines better than better. Little by little, you will see how you are able to increase the series almost without realizing it and surely after two weeks you will be able to get four or even five series in a row.

Thus we will progress until we do eight to ten repetitions in a row. Then we should start to include some ballast.

By the way, I haven’t said it, but I assume that we know the technique and that we obviously respect it in every repetition. It is normal that as we approach the fifth series, due to fatigue, they get worse and worse, but we must try to take care of it at all times.

Other exercises that can help us

In addition to the pull-ups there are other exercises that have a transfer to the pull-ups and with which we can also improve. Of course, these exercises would only include them the day we do back in the gym and always after the previous training.

Pull to the chest: the movement in this exercise is very similar to the dominated one, saving the distances, and being able to reduce or choose the weight that we want to use. In this case we will work doing between eight and 12 repetitions with a weight that allows you to stay in the range but with which you cannot do more repetitions. If you are able to get 13 or 14 repetitions, you are using little weight. Inverted row: in this case we stand looking up under a bar and with our arms we have to raise our chest until it touches the bar. This exercise is less demanding than the chest pull, but it will also transfer to pull-ups helping us. Pendlay rowing: this exercise will also help you improve the force you are able to do with your arms in traction and thereby improve your domination. It is important to position your back as parallel to the ground as possible, but keeping it straight at all times. In this case we do the force with the arms and with the back, but the lumbar area must remain static at all times. Other factors

In addition to the previous exercises and improving the strength that we are able to do with the back and arms, there is another important factor to improve in the pull-ups: your body weight.

The more you weigh, the more it will cost you to progress and increase the number of repetitions per set. Obviously, the muscle in this case interests us so what we have to look for is to lose body fat. The lower your body fat percentage, the less “drag” during the chin-up and the easier it is to do them. Therefore, if you want to improve faster, it is also a good idea to go on a definition diet to reduce our weight.

Images | Charlotte Karlsen, Edgar Chaparro, FitNish Media and rawpixel
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