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TOPIC: How to get to do pull ups?

 
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September 27, 2013 11:44 AM
Hello everyone!
I'm looking for help. my goal is to be able to do pull ups. I do crossfit and everytime there is pull ups in the W.O.D. I'm stuck doing push ups (regular ones, not on the knees) because I can't do the pull ups. I've tried with elastics but my upper body is not strong enough and let's keep it real, I'm heavy to lift tongue . Do you know any exercise I could do beside push ups? I'd like to be able to do it by the end of the year.

Thanks!!
September 27, 2013 12:11 PM
Maybe you could use a chair for your pull-ups. Stand on the chair and try to put the max of your body weight you can lift while doing pull-ups.

Push-ups works the Chest muscle while Pull-ups work the back. You will not improve your pull-ups if you keep doing push-ups instead.

You can't put resistance bands around the bar and do floor pull-ups?
September 27, 2013 12:18 PM
If your at the gym maybe see if they have a assisted pull up machine. At my gym we have one were you have a cable weight stack on it and you can a just it to give you some assistance.
September 27, 2013 12:21 PM
- assisted pull-ups...my gym has a machine that you can adjust the weight assist

- spend some time just hanging from the bar...for like 5 seconds then rinse and repeat to get your arms used to your dead body weight

- practice doing negatives

- other assistance work like lat pull downs and barbell/dumbbell rows
September 27, 2013 12:29 PM
I'm gonna have to goole a few of theses exercises but thank you so much for the help!
September 27, 2013 12:39 PM
QUOTE:

I'm gonna have to goole a few of theses exercises but thank you so much for the help!

A "negative" would be starting in the "up" position, using a chair, or something similar, and then lowering yourself down as slowly as possible. Then lather, rinse, repeat as the shampoo bottle says.

It's a great way to strengthen the very muscles that are quite strong enough yet to pull yourself up.
September 27, 2013 12:44 PM
QUOTE:

A "negative" would be starting in the "up" position, using a chair, or something similar, and then lowering yourself down as slowly as possible. Then lather, rinse, repeat as the shampoo bottle says.

It's a great way to strengthen the very muscles that are quite strong enough yet to pull yourself up.


+1
September 27, 2013 12:49 PM
QUOTE:

QUOTE:

A "negative" would be starting in the "up" position, using a chair, or something similar, and then lowering yourself down as slowly as possible. Then lather, rinse, repeat as the shampoo bottle says.

It's a great way to strengthen the very muscles that are quite strong enough yet to pull yourself up.


+1


YEP
September 27, 2013 12:50 PM
Also, some lat pulldowns.
September 27, 2013 12:51 PM
Google Pull Up progression
  1190003
September 27, 2013 12:52 PM
Lat pull downs
Inverted rows
Rows of all sorts in general
negative hangs
If gym has assisted chin/pull up machine ..use that as well

Your goal: build up your lat ( latissimus dorsi) strength

I can lat pull , with good form, 140. Not my body weight ..yet. I m all over Rows and just bought a Rubberbanditz band I will use for assisted pull ups. is a personal goal of mine ..so I'm after it!
  6246792
September 27, 2013 12:52 PM
I do assisted pull ups at the gym cos I am not really strong enough to lift my hefty frame.
  24274561
September 27, 2013 12:54 PM
QUOTE:

Hello everyone!
I'm looking for help. my goal is to be able to do pull ups. I do crossfit and everytime there is pull ups in the W.O.D. I'm stuck doing push ups (regular ones, not on the knees) because I can't do the pull ups. I've tried with elastics but my upper body is not strong enough and let's keep it real, I'm heavy to lift tongue . Do you know any exercise I could do beside push ups? I'd like to be able to do it by the end of the year.

Thanks!!


There should be enough bands at your box to be able to help you do them. Talk to your coaches. Double up on green bands (or whatever color the strongest ones are at your box). Just do whatever it takes and get a little better each time. The veterans will likely be willing to help pull your bands down if you have trouble doing it yourself.

Also, for Crossfit specific advice, you may want to search for one of the Crossfit groups on here and post in there. Because while lat pulldowns and pull-up machines are great, they don't exist in a CF box.
September 27, 2013 12:56 PM
I second (or third) both the 'negatives' approach or assisted ones. I have a pull-up bar at home and I keep a chair near-by. I set a goal of how many I want to do and then do as many as I can without help. Once I can't get my chin over the bar I place a foot on the chair and use my leg muscles to help. No reason you can't start out this way. The farther the chair is away from you, the less help your leg provides. Maybe try the first couple further away and when you start getting too tired to get up with your back muscles, you can pull the chair under for more leg-assistance. Remember, if you want to be able to do 10-12 reps per set you can't stop at 2 or you will never get there! Good luck!!
  4957970
September 27, 2013 12:56 PM
Start by holding at the top and performing negatives. Scooby has good pull-up advice on you tube. I've gone from 1 at a time to 6 in about two months time. I've read that you should avoid the assisted pull up machine at the gym, but I can't explain to you why. Sorry.
September 27, 2013 12:57 PM
Lat pull downs + military press + inclined bench press did it for me. No idea if all were necessary.

When I got to the point where my lat pull down was using more than my body weight, I found I could do pull ups.
  41012893
September 27, 2013 1:04 PM
Bump for later. I can't even do 1 right now. :/
  20883166
September 27, 2013 1:12 PM
It could be a motivation factor....try placing one of these under the pull up bar.
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happy
September 27, 2013 1:24 PM
QUOTE:

It could be a motivation factor....try placing one of these under the pull up bar.
Image not displayed

happy


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OUCH!!!
  24274561
September 27, 2013 1:26 PM
I never put my kids in pull ups
  18764101
September 27, 2013 1:29 PM
I love this little "guide"... but honestly I think it might take you longer than you think. I've been working on this alllllll year and I still can only do ONE chin up (zero pull ups) or several negatives. I know I'll get there eventually but not sure I'll even get there by the end of the year. You might have better luck than me though smile

ETA LINK! lol
http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
Edited by NovemberJune On September 27, 2013 1:29 PM
  5139654
September 27, 2013 1:48 PM
I used a chair for assists on my pull-up bar at home. I can now do 5 unassisted pull-ups before I need to use the chair. I'm actually rather proud of that, lol.
  33977633
September 27, 2013 2:12 PM
Negatives worked for me.
When i started hubby would lift me up and when i tried to just hold myself at the top i would just sink down wards.
No i can do 2 pull ups from the bottom.

It will tae a while but u can do it.
Also look up "scooby pullups". That guy has some major pecs.


http://m.youtube.com/watch?v=mRznU6pzez0&desktop_uri=%2Fwatch%3Fv%3DmRznU6pzez0
  14996273

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