How can I work up to doing pull-ups?

[Anonymous]

We have a pull-up bar (DH bought it when he bought p90x, which was never used). But I can barely budge when I try to pull up. Without a machine giving assistance, how do I work up to being able to do even one?

I just started a program that alternates cardio and strength training 6 days a week. Should I just keep trying as I progress with my regular fitness program? Do extra upper body work?

[Anonymous]

From my DH who is a marine:
Start by doing push-ups.
Regular, dive bomb style etc.
if you have access to a gym then use a kat machine with half your body weight. Then increase weight until you get to your body weight. Then you'll be able to do a pull up.
also hanging on the bar wth your flexed arm start with 1 min sets.

Then after all that. Start by trying to do a pull up every day for a month.

[Anonymous]

Rowing exercises use some of the same muscles and can help with working up to pull-ups. Also, you can set up the pull up bar and do pull downs with bands.

[Anonymous]

When I started, I started out just doing the descending bit as slow as I could and not pulling back up again (obviously you need a stool or something to get there).

Also maybe start with chin ups and then when you have mastered those try pull ups?

I can do three sets of ten pull ups now but chin ups where part of the path there.

[Anonymous]

were not where

[Anonymous]

Sorry final thought, you can also buy a resistance band and put your knees in that which works well on one of the doorframe bars.

[Anonymous]

Lie flat on the floor with the bar at the height of extended arms. With your body completely straight, pull yourself up until chest touches the bar and nothing is on the floor but your heels. It is kinda like an inverted pushup.

[Anonymous]

Do a headstand against the wall.

Then push up into a handstand against the wall.

Then lower your head to the floor, then push back up. Repeat.

[Anonymous]

resistance bands

[Anonymous]

Anonymous wrote:Do a headstand against the wall.

Then push up into a handstand against the wall.

Then lower your head to the floor, then push back up. Repeat.

That sounds harder than a pull up.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Do a headstand against the wall.

Then push up into a handstand against the wall.

Then lower your head to the floor, then push back up. Repeat.

That sounds harder than a pull up.

Cause it is! I can do ten wide grip strict pull ups and I can barely do a single handstand push up.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Do a headstand against the wall.

Then push up into a handstand against the wall.

Then lower your head to the floor, then push back up. Repeat.

That sounds harder than a pull up.

Cause it is! I can do ten wide grip strict pull ups and I can barely do a single handstand push up.

They also work very different muscles (core aside).

[Anonymous]

Lose unnecessary weight. Try doing pullups/chinups with a band on a bar.

[Anonymous]

Jump up to the pull-up bar and pull yourself up. Then lower slowly. After awhile, you won't have to jump.

Also, I used to have a pull-up bar near the bathroom and I would do a pull-up every time I went to the bathroom. Got up to 7 pull-ups in a row that way. That was my pinnacle.

[Anonymous]

Anonymous wrote:Rowing exercises use some of the same muscles and can help with working up to pull-ups. Also, you can set up the pull up bar and do pull downs with bands.

I'm along similar lines with this.

I have talked to a couple of Marines, some of which said the trick to doing pull ups is just doing them every day.

But pull ups are primarily a back exercise (with help of the arms) and if you strengthen your back you should eventually be able to do a pull up.

Assuming that you don't have access to any equipment that lets you do rows, ie a row machine, dumbbells, barbells, etc, I've read somewhere that reverse pushups (?) is a way to workout the back too.

If you're able to, lower the bar where you can hang from under it without touching the ground. Kind of like in a plank position (or a reverse pushup). So your feet will be stretched out in front, your head past the bar, etc. Then pull up so your chest touches the bar.

The band method mentioned on here is something that I've seen mentioned several times, I think it was mentioned just recently in another thread on this board.

There's also something called kipping that Marines do and I think I've seen people doing crossfit do. It's basically when you're pulling up, you kind of kick your legs too to help drive the momentum up. It's kind of cheating and might develop bad habits. But maybe try doing those too so that you can at least do a rep or two and then start trying to use a more strict form without kipping later.

And as the other poster mentioned, if you can do chin ups, start out with that, where it's the same principle of rows, where it will strengthen your back and arm muscles until you can eventually do a pull up.