The Most Effective 7 Tips To Do More Pull Ups
What’s the matter with everyone? Today, we will be discussing pull-ups. How to get more reps and faster results. We won’t waste any more time, so let’s get to it!
Master The Format
Proper pull-up form is crucial. We will not be focusing on kipping pull-ups where you use momentum to pull down. Still, we will focus strictly on wide pull-ups, which are the most effective exercises to build strong and large lats.
To pull up properly, your hands should face away from you. Your hands should be slightly wider than your shoulders. Your upper body should be in a straight line.
Your back should not be bent, and your arms should be straight ahead of you to allow full motion.
You should keep your legs straight and slightly in front if you can. You create more stretch for your lats if you bend your knees in front, but pulling up is more difficult due to more tension on your abs.
The most common posture you see will cause back extension by bending your knees inwardly. This can also lead to a loss of core engagement, encouraging a swinging motion.
You will be able to perform the pull-up much more effectively if you keep your legs straight and slightly in front.
Recall: Your palms face away from you, and your hands are slightly wider than shoulder-width. Your arms should be slightly in front of your body, and your back straight. Finally, your legs should be straight with your toes pointed downwards.
Avoid All Motions
A full range of motion is important in addition to the correct pull-up form. At the bottom of the movement, you should come to a dead hold for a split second and bring your upper chest as close as possible to the bar at the top.
Your shoulder mobility will determine how close you can get your upper back to the bar. Do not cheat your reps and pull up as high as possible.
Stability Of Your Biceps And Lats
The two largest muscles activated during the pull-up are the lats and biceps. Although many muscles are involved in this motion, the two that have the most impact are the main ones.
Focus on your lats and any rowing movement for your biceps.
People often refer to the width or wings of their backs as lats when they think about them.
They can be found behind the arms and along the sides of your back but are partially covered by traps at the midline of your back. The pull-up is a great exercise for this section of your lats.
Many people don’t believe that the biceps should be important. The biceps will be activated when you pull your elbows back and up for the pull-up.
These muscle groups are crucial to your pull-up performance, so you need to strengthen them.
For strength training, the best range is between 1-5 reps. If you want to strengthen your lats or biceps by focusing on those muscle groups, then use that range of reps when performing your main exercises. A hypertrophy range between 6-12 reps will help you progress and promote muscle growth.
Stability Of Your Rotator Cuffs
The rotator wrist consists of four major muscles: the supraspinatus and infraspinatus and the teres minor and subscapularis. The pull-up is actually facilitated by the rotator wrists.
Rotator cuff exercises are used for rehabilitation or injury prevention. The infraspinatus and the teres minor are important for shoulder adduction.
These muscles move the upper arm bone into the lower body while pulling toward the bar to complete a pull-up. Infraspinatus, the third most active muscle group during a pull-up, is the rotator wrist muscle.
Internal rotation of the shoulder joint is also a responsibility of the lats. The lats will benefit from more support if the joint shoulder muscles are stronger.
To be able to do more pull-ups, you should be training your rotator cuff.
These are your shoulder rotation exercises that you can do internally and externally. For these movements, heavy weights are not allowed.
These are not strength-based exercises. You should go light with a weight that allows you to do at least 20 reps.
Rotator cuff training is not to be neglected. It isn’t just for rehab or prehab but will also significantly increase your ability to do pull-ups.
Introduce Negatives Into Each Training
Negatives can be a great way to increase your pull-ups. Negatives focus on the eccentric portion of the pull-up — the part that lowers you down.
You can increase muscle growth by slowing down the motion.
Focusing on the negative can actually increase muscular endurance. The more muscle endurance you have, the easier it will be to pull up. This will also train your body not to rock, which can cause you to become more rigid.
Rocking back and forth takes tension off your back and limits your range of motion.
Doing weighted pull-ups is another great way to increase your pull-ups. This is the most popular way people do it.
You can also use a dumbbell or a weighted vest to put between your legs. This is obviously a more difficult method. This is a more advanced method that I don’t recommend until you can do at least 10 pull-ups per set.
This will allow you to strengthen your muscles and make it easier to pull up. You will be able to generate more power by strengthening your muscles and performing pull-ups faster. You will be able to generate more power by improving your pull-up form.
Weighted pull-ups can help you feel more powerful.
Planning Your Progression
Finally, progress is key. Don’t try to do pull-ups every day. Your goal is to improve your ability to do pull-ups. Give your muscles time to heal. Before you begin your strength training, do your pull-ups. For every third session of pull-ups, increase your total reps to 10.
Let’s take, for example, that you do pull-ups every other day. After your first two sessions, you have 40 total pull-ups. Your total rep goal for the next two sessions should be 50.
You should do as many reps in a row as possible, then take a break and continue until you reach your goal. Pull-ups are a great way to increase your endurance.
But What If I Can’t Do A Single Pull-Up?
If you can’t yet do a pull-up, you have to do assisted pull-ups. If you have an assisted pull-up machine at your gym, use it to work your way up.
If your gym doesn’t have one, you can also have someone hold your legs while you push up and down. A resistance band could also be helpful!
We all start somewhere, so it is important not to get discouraged. You’ll keep improving! I find pull-ups to be one of the most difficult exercises.
You can do it without any assistance, but the same progression applies until you can. Keep working up. It is vital to keep improving.