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    The Cornerstone of Upper Body Strength: The Pullup

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    Replies

    • Posts: 4,941 Member
      I'm loving the positive energy in this thread. Ahh-mazing. =)

      And thanks for posting this... I am wanting to do one of those challange course 5k's in November... and it's been so long since I have done any significant strength training.... and while I remember most things... pullups/chinups have always been the bane of my existance and I have only done the assisted kind. So these tips are great....
    • Posts: 1,490 Member
      show previous quotes

      Does the strength or type of resistance band matter? I have some light weight ones... and a set that came with Billy Banks boot camp series...

      The higher resistance the band has, the easier the pull ups.
    • Posts: 366 Member
      Bump! Awesome!
    • Posts: 3,783 Member
      show previous quotes

      You couldn't be more wrong.

      I think the real variance between the two is that the chin-up (palms facing you) has more bicep engagement which is what gives you additional leverage in the movement. The Chin-Up based on an EMF (I think that's what it's called at least) study is the #1 most effective exercise for engaging the bicep, not curls.
      5. Use hip drive.
      I don't care what anyone says. There is absolutely nothing wrong with using momentum when starting out to build pullup strength. Granted you need to eventually do pullups without hip drive, but it will help with strength

      My only comment on this is that I would recommend doing good form chins/pulls first and then as you fatigue incorporate a "kip".

      Also, as you fatigue and can no longer do a full range of motion chin-up even with a kip, do partials until you completely fail.
    • Posts: 1,071 Member
      My first bump so I can read it all later. :bigsmile:
    • Posts: 159 Member
      I mean......................Opinions can vary on this. Chinups and Pullups are a mans exercise no doubt.
      But for me to call it the best its hard to overlook things such as bench, squats, deads. Chinups/Pullups are right there though.
      The information and quality of the post is there and many will learn from it so thats a gret job by you

      But in the scenario below I will take the dealifter
      And I will use PHRAK the guy who posted above

      Phrak. Who can deadlift 800 lbs but onlyp ullup his wiehgt 4 times
      vs
      SUPER HUMAN 10000 PULLUP GUY

      PHRAK=WINNER



      FACT

      Chinups/Pullups don't involve your legs. The biggest muscle on the human body
      Squats/Deads/Bench do.

      I haven't read the entire thread, but has someone pointed out to this guy yet that the thread is about UPPER BODY STRENGTH and so it intentionally leaves out leg workouts?
    • Posts: 1,677 Member
      I did pullups for the first time about a month ago at the park...lol. I was so proud of myself because I did 3 - I could barely do 1 in school. I know I probably could have done more, but my kid was running around and I had to get back to watching him. xD
    • Posts: 5,510 Member
      Good post.

      I don't 100% agree with the degree that you're taking the avoidance of the assist machine, only in that I think people who are clearly nowhere NEAR being able to do a pullup would get good use from the assist machine. Once you get remotely close to being able to do 1 pullup, moving to the real bar with a spotter or resistance band would be a good plan.

      Also curious Joe, you make mention of "number of pullups" being an indicator of upper body strength. I think at a certain point (a given rep range), training goals need to be factored in. For example, I can probably do somewhere in the neighborhood of 25 pullups at a guess, but to me it's not important as I'm adding more weight whenever I can hit 5 or 6 clean reps.

      I'm sure you've got thoughts on the above topic, I just didn't see mention of it so I'm curious what you think on that.
    • Posts: 337 Member
      bump!
      great info, thanks!
    • Posts: 8,980 Member
      Weighted 10-2's. Hmm, must try that.
    • Posts: 3,783 Member
      Also curious Joe, you make mention of "number of pullups" being an indicator of upper body strength. I think at a certain point (a given rep range), training goals need to be factored in. For example, I can probably do somewhere in the neighborhood of 25 pullups at a guess, but to me it's not important as I'm adding more weight whenever I can hit 5 or 6 clean reps.

      I would have to agree. I know once I can do 20 consecutive good form chin-ups/pull-ups (I'm at 18) I'm going to get a chain and start adding resistance. I do upper body work twice a week so one day would become weighted-chins/pulls and one day would just be bodyweight or at least that's my initial thought on that approach. At least I have a couple weeks to think through it still.
    • Posts: 294
      Chin up - palms facing away from your face
      Pull up - palms facing your face
    • Posts: 5,510 Member
      Chin up - palms facing away from your face
      Pull up - palms facing your face

      ^ Opposite this.
    • Posts: 106 Member
      Great info!! I've been researching how to work my way up to this. Will add to my list.
    • Posts: 3,783 Member
      show previous quotes

      ^ Opposite this.
    • Posts: 294
      For those just starting out or struggling with pullups/chin ups ... place a chair in front of you with the seat facing away. Gently place your feet on the back of the chair as doing a pullup. When the chair begins to move or fall towards you stop ... that should signal that you form is going south as you are using too much leg strength to push you up. The chair should be as far away as you can get it and still perform pullups with good form.

      See this image for setup ...
      http://ninja-fitness.com/wp-content/uploads/2012/01/TonyHortonChairAssistedPullUps-300x227.jpg
    • Posts: 4,500 Member
      how to perform a pull up:

      http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html

      how to perform a chin up:

      http://www.exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup.html

      if you are struggling to perform an unassisted pull up try a self assisted pull up:

      http://www.exrx.net/WeightExercises/LatissimusDorsi/AsChinupSelf.html
    • Posts: 117
      Bump! Great info, thanks :)
    • Posts: 8,362 Member
      Good post.
    • Posts: 812 Member
      A bit of advice with the doorframe bars. The one I got from Walmart (Gold's Gym brand) doesn't allow for a shoulder width chinup, the design only allows the hands to be placed closer together. I ended up with some wicked tendonitis in my elbows from all of the chinups in P90X. This bar does allow for decent wider grip pullups and parallell grip chins, and I have no pain doing these.
    • Posts: 3,783 Member
      For those just starting out or struggling with pullups/chin ups ... place a chair in front of you with the seat facing away. Gently place your feet on the back of the chair as doing a pullup. When the chair begins to move or fall towards you stop ... that should signal that you form is going south as you are using too much leg strength to push you up. The chair should be as far away as you can get it and still perform pullups with good form.

      See this image for setup ...
      http://ninja-fitness.com/wp-content/uploads/2012/01/TonyHortonChairAssistedPullUps-300x227.jpg

      Cool, that's an interesting approach.

      I haven't read through the entire thread but did anybody mention adding resistance bands for assisting? You basically still support your body weight but the bands help provide some support on the concentric portion. If you buys varying levels of bands you can start with body weight then move to a mini band, light band, heavy band or something like that.
      A bit of advice with the doorframe bars. The one I got from Walmart (Gold's Gym brand) doesn't allow for a shoulder width chinup, the design only allows the hands to be placed closer together.

      That sucks. Ideally you'll want a bar that can let you do wide, narrow, narrow neutral, and wide neutral.
    • Posts: 8,059 Member
      I have just recently started incorporating pull-ups into my routine, my upper body is seriously under-developed compared to my legs.
    • Posts: 8
      Thanks!!! just set a new goal....WE WILL SEE!
    • Posts: 9
      Thanks!
    • Posts: 994 Member
      Watched this the other day...

      http://www.youtube.com/watch?v=mRznU6pzez0

      Seems like an easy to follow plan.
    • Posts: 137 Member
      bump
    • Posts: 294
      Also, starting with resistance bands is better than nothing. Most resistance band packages come with a door attachment.
    • Posts: 527 Member
      Re-read later.
    • Posts: 294
      Chin up - palms facing away from your face
      Pull up - palms facing your face

      CRAP! Reverse that ... and I just did them this morning! Must have pushed too hard and fried the brain! ;-)
    • Posts: 701 Member
      Great post! Friend request sent :)

      I'm at 3 consecutive pull up :) working my way up to ten :)
    This discussion has been closed.

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