How to do pullups/chinups

mnbookman · Post by **mnbookman** » Tue Sep 16, 2008 10:53 pm

Hello all.

I used to be a three sport athlete, and I worked out a lot (that was eight plus years ago, in High School). Even then, when I had a decent bench, I couldn't do pullups.

It's a life dream of mine to be able to do these. So... how do I get to the point that I can do them?

swanso5 · Post by **swanso5** » Wed Sep 17, 2008 7:09 pm

can you do even one now? start with chin ups initially as they are mechanically easier so you'll get stronger at these faster

mnbookman · Post by **mnbookman** » Wed Sep 17, 2008 7:25 pm

I can't do either. Not one.

I'm a weakling. I'm 6'4" and I'm a wimp.

swanso5 · Post by **swanso5** » Wed Sep 17, 2008 8:08 pm

are you at a gym? start with inverted rows...also do isometric holds from a chin up bar (hold the top and middle positions for a s long as you can) finiahing each hold by having your wt lower as slow as you can until your arms are straight

mnbookman · Post by **mnbookman** » Wed Sep 17, 2008 9:38 pm

Yessir, I'm at a gym. Inverted rows? Like this: http://www.youtube.com/watch?v=oSpCs4m2n2g

???

swanso5 · Post by **swanso5** » Thu Sep 18, 2008 2:00 am

yep...make harder by elevating your feet

xiceburnx · Post by **xiceburnx** » Fri Dec 12, 2008 12:53 pm

i'm about to start CW's TBT and want to do pull ups as well but can't do many.

is it ok to use the pull up machine that uses weight assist on your feet until i can do them without? would lat pull downs be better?

thanks.

Packard · Post by **Packard** » Fri Dec 12, 2008 2:45 pm

"Negatives" were invented by the fitness instructors at the US Naval Academy to get people who could not do pull-ups to finally be able to do them.

Stand on a stool and get into the "finished" position of the pull-up or chin up. Take your feet off of the stool and as slowly as possible allow your body to descend to the "start" position. Repeat. Try for 3 sets of 10 reps in the negative.

At some point in about 3 to 5 weeks you should be able to execute a single conventional pull-up. Do that then continue with the rest of the set in "negatives". The goal is to replace all the negatives with conventional pull-ups.

The alternative is to join a gym and use a pull down machine, or construct a pull down machine in your basement (cost: about $150.00).

xiceburnx · Post by **xiceburnx** » Fri Dec 12, 2008 3:41 pm

thanks.

i do belong to a gym that has a pull down machine. they also have a weight assisted pull up machine that has a bar you stand on and you can use weight to "help" you up. is that not good to use?

swanso5 · Post by **swanso5** » Sun Dec 14, 2008 6:55 pm

try inverted rows instead

Packard · Post by **Packard** » Mon Dec 15, 2008 8:41 am

xiceburnx wrote:thanks.

i do belong to a gym that has a pull down machine. they also have a weight assisted pull up machine that has a bar you stand on and you can use weight to "help" you up. is that not good to use?

Both are preferable to the "negatives". Use "negatives" when no other options are available.