How to Increase Pull-Ups

Whether you can do zero or 50 pull-ups there is room for improvement. If you have attempted to do pull-ups with little to no progress, you might be frustrated, but regardless of age, gender and weight, variations of the standard pull-up can help you increase the number of pull-ups you can do.

Things You'll Need

• Pull-up bar

Instructions

1. Jump up or stand on a chair to put yourself into the top of a pull-up position. Start with your chin above the bar and lower yourself slowly, controlling your body on the way down.

2. Do chin-ups with your palms facing your body. Chin-ups are easier than pull-ups and will improve your strength.

3. Do pull-ups in lower repetitions for multiple sets. Try to complete 10 sets of one pull-up. When this becomes easy, move onto 10 sets of two pull-ups, 10 sets of three pull-ups and so on.

4. Perform assisted pull-ups. Have a partner hold your legs or rest your legs on a chair. The closer you put the chair the easier the pull-up will be.

5. Do pyramid pull-ups. Complete one pull-up and rest for 10 seconds. Do two pull-ups and rest again. Continue until you can't complete a set.

Tips & Warnings

• Perform pull-up exercises three to four times a week for maximum results. Check your progress once a month by performing your max number of pull-ups.

• Immediately stop exercise if you experience any pain or discomfort.

References

• Intense Workout
• Project Swole
• Strong Lifts