How would you go about completing your first pull-up?

[papamichael]

Around christmas I couldn't even do one chinup from a deadhang. What will really help you is frequency. Whatever plan you use isn't super important as long as it's not idiotic. Just hit that plan up at least 3 times a week.

I know it's not strong by these standards, but I can do sets of 9 chinups after deadlifts. Which is a huge improvement over half a year ago!

Noted, thanks! Congratulations on your improvements, man!

[papamichael]

Do you even lift? Use a leg to push urself up if ur failing.

I will try that, thanks!

[papamichael]

OP do you have access to a gym? If so use an assisted pull up machine. Start off with 20-30kgs to assist you and try hit 3 sets of 8. As you hit the reps lower the weight that is assisting you. I couldn't do a single pull up I was weak as piss now im doing three sets of 10 with 10kgs on a pull up belt . I also suggest heavy rows and bent over one arm rows they helped me too! Its all about progressively overloading yourself!

My mother does not wish to drive me to the gym, so I don't think that will work. Congrats on the gains! I will try out rows, thanks!

[andrewg07]

If you can't do 1 pull up here is something that you can do to build up. Instead of attempting the full pull up just pull yourself up and simply hold that top position. Keep track of how many seconds you can hold that position. Do this for 1 week and the time you hold yourself up should increase. Next week try the pull up again and I'd wager you could do at least 3.

[papamichael]

If you can't do 1 pull up here is something that you can do to build up. Instead of attempting the full pull up just pull yourself up and simply hold that top position. Keep track of how many seconds you can hold that position. Do this for 1 week and the time you hold yourself up should increase. Next week try the pull up again and I'd wager you could do at least 3.

Interesting! I will try this out! Thanks!

[ErikTheElectric]

Lose body fat + weight, your pull ups / Chins / dips will sky rocket.

[papamichael]

Lose body fat + weight, your pull ups / Chins / dips will sky rocket.

Thanks!

[RedVex]

do static holds with negative pullups for 10 reps, 3 sets, 3 times a week untill you can do 1 rep, then do 9 holds etc

[metalheadman]

I am a weak little guy and can not complete one pull-up. I heard that you should be working out your back and that should help. Is this true and are there any other specific muscles I should be working that will help me do my first pull-up?

I apologize if this is a dumb and obvious question, but I am just wondering.

Thank you for reading and any tips and tricks would be awesome!

literally just go to a pull up bar and sit there pulling up as hard as you can for as long as you can. Thats how i learned to do mine

[papamichael]

literally just go to a pull up bar and sit there pulling up as hard as you can for as long as you can. Thats how i learned to do mine

Alright, I guess I'll give that a shot. Thanks!

[sintro1]

Forums would be a utopia if everyone was like the OP, he's so receptive to advice and doesn't criticize. Frankly, the world would be a better place if more were like him haha.

[papamichael]

do static holds with negative pullups for 10 reps, 3 sets, 3 times a week untill you can do 1 rep, then do 9 holds etc

Seems like a good idea. Thanks!

[papamichael]

Forums would be a utopia if everyone was like the OP, he's so receptive to advice and doesn't criticize. Frankly, the world would be a better place if more were like him haha.

Haha! Thank you for the comment, man.

[gud1]

I appreciate that OP is so open to accepting advices. But TBH everyone is just reiterating what I commented before. (Not like I was being original or anything though. The whole point is that there are really only a few ways to build up to a pullup)...basically just pull up negatives/static holds and doing movements that mimic pullups or muscles used like lat pull down.......


My message is to keep it simple and stick to a plan. No need to even talk/think about pull ups for the next month. I was surprised that this was bumped back up to first page lmao. Just go in the gym and get to work! come back with ur results

good luck mane

[papamichael]

I appreciate that OP is so open to accepting advices. But TBH everyone is just reiterating what I commented before. (Not like I was being original or anything though. The whole point is that there are really only a few ways to build up to a pullup)...basically just pull up negatives/static holds and doing movements that mimic pullups or muscles used like lat pull down.......


My message is to keep it simple and stick to a plan. No need to even talk/think about pull ups for the next month. I was surprised that this was bumped back up to first page lmao. Just go in the gym and get to work! come back with ur results

good luck mane

Yeah I can see that there are a lot of the same answers. I was also surprised when I got an e-mail notifying me that there were more responses on this thread, haha. Thanks for the good luck!

[Cosko9]

The muscles used in pull ups are biceps, triceps and your chest muscles. so i would recommend working this muscles.
also make sure that you use the easiest method for doing pull ups so you don't dive in at the deep end.
then once confident you can try more challenging ways of course.

strong everything

^You are wrong phippsy98.
Muscles used in pullups are latissimus dorsi and biceps brachialis. Work those muscles if you want to do pullup.

would neg for saying the dorky names , but on recharge

[Gainful]

[ajtran7]

Do flexed arm hangs to work on the concentric part of the movement and let yourself fall down slowly through the negative. If you have assistance bands, those will help. For the most part, flexed arm hangs, lat pulldowns, and using the assisted pullup machine has helped me. Get a pull up bar for your door if you can. Focus on retracting your scapula.

[kontrast]

Just all upper arm strength, just work your biceps/triceps and chest and you'll get there. Keep working away bro