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pull ups

You will find pulls take longer to achieve then push ups. Pull ups/chin ups take a lot more little muscle to gain the movements then you originally might think. By focusing on the pull up as 3 movements (pre set up/scapula pull, the Pull up movement and the release/negative) you can achieve this move. Start at a level that you can complete 8 out of 10 reps on the 1st set (If you are able to complete 10 reps the exercises will not be increasing your muscle strength and progress will be limited so make sure you move to the next level) Train through all the different variations and increase the difficulty as deemed necessary. If at any point you stop to take a break in-between sets make sure the break is 10seconds MAXIMUM! You can use pull up bands to assist you with your progress.

Keep at it and watch yourself progress. Train 3 to 5 time per week and move to the next set each month. This can take up to a year to achieve so stay motivated and dedicated to your progress (This program can be used to gain pulls ups)

 

Scapula pulls

  1. Start with your Hands in a comfortable position ideally shoulder width apart 

  2. Keep your arms straight through out the movement 

  3. pull your body up by squeezing your shoulder blades down your back 

  4. return back to the starting position 

 

Negative CHIN ups 
 

  1. Start with your hands in a comfortable positions  ideally shoulder width apart

  2. Jump your chin above the bar

  3. Lower your body down for the count of 3-5 secs  

  4. Repeat  

incline (Australian) chin ups 

 
  1. starting with your hands in a comfortable position ideally shoulder width apart 

  2. keep your feet on the floor (the more upright you stand the easier the exercise)

  3. keep your core engaged avoiding any dips or lifting of the hips

  4. pull your body up towards the bar and lower back to the starting position

  5. repeat 

 

dead hang/chin up holds

a) 1. Start with your hands at a comfortable position

    2. Hang on the bar for the set time (30 seconds)

b) 1. Start with your hands at a comfortable position

    2. Jump or pull your chin above the bar and hold

c) 1. Start with your hands at a comfortable position

    2. Jump or pull your Head to the bar and hold

 

CHIN/PULL UPS

  1. starting with your hands in a comfortable position ideally shoulder width apart

  2. keep your feet together

  3. engage your scapula (shoulder blades) in a scapula pull motion (as shown above)

  4. pull your body up until your chin is over the bar

  5. control your body down until you are back in the starting position

  6. repeat