The Cornerstone of Upper Body Strength: The Pullup

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.

That's mostly my strategy as well ^^^. I either add weight with my chain/belt or transition them into muscle-ups (pull into dip position & go all the way up over the bar to straight arms). I can only bust out a few of those now & they're with some kipping, but getting better. Or other variations - pullup move hands sideways & go down, or pullup & lever & down. My ultimate goal is to be able to do a true one-armed PU... someday.

To the OP, I love the pullups as they tend to favor us lighter weight guys, but they still don't impress like a bent bar bench.

What if you're like me? I am 5'4" and I currently weigh 250lbs (SW: 297lbs). While I am pretty strong for a woman, there is NO WAY I'm gettin' my 250lb lard butt off the ground with sheer upper body strength at my current level of fitness. I still want to strengthen those muscles, though. So, the closest exercise I can come up with is to do the lat pull down (2 sets of 15 @ 70lbs, and I'm getting ready to increase the weight a little this week). Eventually, as I lose weight and my strength increases, I will switch to pull ups. I agree they are the most effective way to build upper body strength. I'm just not capable of doing them at this point.

The time to start is yesterday. Can you at least hang? Do a single negative every day, and watch how fast you progress.

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this girl is preparing for the zombie apocalypse.

pullups & chinups

bump!

What if you're like me? I am 5'4" and I currently weigh 250lbs (SW: 297lbs). While I am pretty strong for a woman, there is NO WAY I'm gettin' my 250lb lard butt off the ground with sheer upper body strength at my current level of fitness. I still want to strengthen those muscles, though. So, the closest exercise I can come up with is to do the lat pull down (2 sets of 15 @ 70lbs, and I'm getting ready to increase the weight a little this week). Eventually, as I lose weight and my strength increases, I will switch to pull ups. I agree they are the most effective way to build upper body strength. I'm just not capable of doing them at this point.

The time to start is yesterday. Can you at least hang? Do a single negative every day, and watch how fast you progress.

I can, but not for long periods of time as I have carpal tunnel in my left hand, so I can't grip anything in my left hand for very long. (Hmmm...just reread what I wrote. :blushing: Let the sexual innuendos commence! )

Thanks for the great info. i am on a mission to do pull ups. after 6 months i lost 35lbs and i now weigh 264lbs and i'm able to do 3 pull ups. 6 months ago i could barely jump up to the bar much less pull myself up!

Bump to keep on my radar, thanks everyone for all the great info and especially to you Joe for the clear straightforward information!

I can, but not for long periods of time as I have carpal tunnel in my left hand, so I can't grip anything in my left hand for very long

Every little bit counts, but don't put yourself in pain. Sore is good, sharp pain, not good.

Oh, yes. On more than one occasion, I have felt that sharp pinch in my hand from my wrist to the tip of my middle finger, after which I can't feel anything in my hand for a few hours. Makes me so mad when that happens.

To the OP, I love the pullups as they tend to favor us lighter weight guys, but they still don't impress like a bent bar bench.

What's interesting about what the OP said about the Bench Press and even your comment is that the Lats are an important support muscle in the bench press itself. But I agree, being able to push a heavy *kitten* load on the bench press is far more impressive than a bunch of chin-ups. Now doing a bunch of chin-ups with 100lbs tied to your waist is a different story all together.

I watched a 180 lbs. man do pullups for reps with 90 lbs. hanging from his belt. That impressed me more than someone benching 2x their body weight.

... Care to explain? I thought the lockouts made it harder. I can do a lot more if I don't lockout.

If you lockout, you're hyper extending, which is why they're harder. Increased risk of injury any time you hyper extend a joint.

Ask me how I know:

Before:


After:


To the OP...great post!

WTF did you do? Torn bicep??

i'm not a big bench press guy. it cracks me up watching the meatheads 'pressing' 3 plates per side while their spotter does half the work

That **** drives me f'in nuts! Then they get up acting all big and bad. Just by adding a finger or two the spotter can remove a fair amount of resistance from the weight and then you see the fool using his whole hand to spot them or damn near gripping the bar and pulling it. What's that accomplish?

... Care to explain? I thought the lockouts made it harder. I can do a lot more if I don't lockout.

If you lockout, you're hyper extending, which is why they're harder. Increased risk of injury any time you hyper extend a joint.

Ask me how I know:

Before:


After:


To the OP...great post!

WTF did you do? Torn bicep??

Lower biceps tendon rupture. Basically ripped the tendon off its attachment to my forearm. Picked up 400lbs with little more than a locked right arm...it was necessary, but still not smart lol.

Lower biceps tendon rupture. Basically ripped the tendon off its attachment to my forearm. Picked up 400lbs with little more than a locked right arm...it was necessary, but still not smart lol.

Was that your under-grip hand on the deadlift? How bad did that hurt?

Well, it was under hand yes. My brother was sitting on my running motorcycle (ticker). He'd kicked up the kickstand, then when he went to set the bike down he didn't set the kickstand all the way, it tipped...and pinned my 5yr old's leg under the seat (he was fine...laughing as a matter of fact). The running bike plus leaking fuel plus my kid stuck under it insta freaked me out though...so I stepped up, grabbed the handle bar with my left hand (can't pick it up that way...more a stability thing), seat with my right...and lifted. 3/4 of the way up...pop, poppop!! (it was audible to everyone there) and a really weird 'cold burn'...then 'Ahhh crap, that's not good...', finished lifting the bike, set the stand...made sure my boy was alright...went in and looked in the mirror, got my keys and went to the ER lol. That's where the second picture is from.

It hurt both more and less than I expected. They told me in the ER that the more I used it...the better. I asked if I could hurt it worse by doing so...she said 'Nope...but you won't want to move it, much less use it!'. I got on my bike and went and played pool for 3hrs, again the next night...and basically continued to use it until the surgery two weeks later.

It wasn't fun.

OP - great post, thanks for this....
Hadn't thought if using resistance bands - I'm currently doing negatives only, shall experiment.....

Joe you are the man! I dont even bother with chin ups! Widegrip pullups for me lats are growing more now since getting technique correct!