Are you ready to master the elusive pull-up? This awesome "Pull-Ups for Beginners" training guide will have you ripping them off like they're nothing!
Only 23% of America exercises the amount recommended by federal standards. That's only 74 million people out of over 325 million.
Given those staggering numbers, the fact that you want to learn how to exercise better puts you well ahead of the curve.
For those of you where "want" isn't a problem, you may still be struggling with "what"... As in what kind of exercise should you focus on to start getting your body into the shape you want it to be in.
While there's no magic bullet exercise out there that can unilaterally whip you into shape, there are some notable exercises that provide tremendous benefits to people who do them consistently.
One of those exercises is pull-ups.
Pull-ups can give your back, delts, biceps, core, and shoulders a serious upgrade! This pull-up for beginners article is aimed at helping newbies learn how to do them.
Working Up to a Pull Up
For some of you reading this pull-up for beginners article, getting started with pull-ups is going to be as easy as hopping on a bar and refining your technique. Those people are the lucky ones.
For most, if you were to hop on a pull-up bar right now, you'd only be able to squeeze out a couple of pull-ups if any at all.
If you're like most people, to help work your way into doing a proper pull-up, leverage the exercises below which will help you strengthen the muscles needed to complete a full pull up motion.
Dead hangs are a pull-ups for beginners favorite when it comes to starting out. To complete this exercise, do the following:
- Put a chair near your pull up bar so you can reach the bar
- Grab the bar a little further than shoulder width apart with your palms facing outward
- Pull yourself up an inch and bend your knees
This movement will strengthen your arms.
Flexed Arm Hangs
Another pull up for beginners favorite is flexed arm hangs. Flexed arm hangs will help you build up your shoulders and arms and can be completed by doing the following:
- Place a tall chair or box near your pull up bar so your chin is just below the bar
- Grab your bar a little further than shoulder width apart with your palms facing inward
- Lift yourself up slightly above the bar
You'll want to increase the amount of time you can spend suspended gradually.
Negative Pull Ups
With negative pulls ups, the focus is ongoing down slowly rather than pulling yourself up. To complete negative pull-ups, do the following:
- Put a chair under your pull up bar
- Grab the bar a little further than shoulder width apart with your palms facing inward
- Help pull yourself up by putting pressure on your chair with your foot as your rise
- Once you're in the air, bend your knees and lower yourself as slowly as possible
Negative pull-ups will help your upper body build strength and will also help your core gain more control over your movements.
Upgrading to an Actual Pull Up
After you've made it a point to start conditioning your muscles for real pull-ups, it's time to get past the pull-ups for beginners basics and start doing the actual movement.
A great sub-step to pull-ups is doing chin-ups where rather than pulling your whole body up from hanging position, you'll do the micro movement of pulling your chin up above your pull-up bar, dropping it just below your bar, and repeating.
With actual pull-ups, you'll want to get into hanging position with your arms slightly beyond shoulder width apart and your palms facing inward. Then, pull yourself up until your chin is near your bar, pause, lower, and repeat.
Making Time and Gradually Adding to Your Routine
Getting good at pull-ups is a matter of making time to do them on a regular basis. For that reason, you'll want to pre-schedule when you'll make time for pull-ups and specify how many reps/sets you'll be doing.
As time goes on, be sure to slightly increase your reps/sets so you can continue to build muscle and master pull-ups.
As with all workouts, it's important that you're in a state of health that's good enough to safely perform movements. If you're in doubt of your physical capabilities, talk to your physician before exerting yourself.
Remember, being in good shape is about keeping your body healthy and free from injuries. Never push yourself beyond what is psychically safe and always make it a point to consult with health and fitness professionals before performing challenging movements.
Wrapping Up Pull-Ups for Beginners: A Training Guide to Turn You Into a Master
Pull-ups can be an incredibly rewarding exercise that will improve how your body looks and your overall level of fitness. In order to start performing pull-ups effectively, our recommendation is to take our pull-ups for beginners tips to heart.
If you can't do pull-ups out of the gate, start with one of our conditioning exercises. Once you've worked past those, move onto chin up and eventually begin performing full-on pull-ups!
With a little practice and a lot of persistence, you'll be a pull-up master in no time!
Are you looking to take your fitness game to the next level? If so, our team at WODFitters can help.
WODFitters is the premier home gym equipment provider for fitness enthusiasts and beginners alike. We help you bring all of the benefits of your gym into your living space