How to Get Your First Pull Up
How to Get Your First Pull Up
Getting your first pull up is a true testament to your strength. However it can be a very frustrating process. It can feel difficult because unlike other exercises you can’t just practice pull ups to get better at them if you can’t do one. In this article, you will learn how to get your first pull up.
You will see what exercises you can do to build up your body to have the strength to get your first pull up. Plus you will see some tips that will help you get your first pull up faster. At the end I have a little gift for you that will help you get your first pull up in 30 days!
Tips To Getting Your First Pull Up:
Before you dive into what exactly to do to get your first pull up let’s talk about some general tips to help you throughout the process:
– The more you weigh the more you have to lift
This might seem obvious to you, but it still needs to be stated. No matter what your weight is, it is still very possible to do a pull up at any weight. But you have to be able to lift more weight aka you gotta be stronger. If you don’t think it is possible for anyone to do pull ups watch this video, it will make you think otherwise. If you think losing some weight will help you get to doing your first pull up, check out these two articles that will help you with fat loss: Simple Fat Loss Plan & The Key to Successful Weight Loss
– Make PULL exercises a priority
If you want to get a muscle group stronger you need to be lifting that group frequently. For the pull ups that means pull exercises need to be a priority. This includes row, lat pull downs, and pull up variations. For your workouts, pull exercises should be heavily emphasized and should be the first thing that you do.
– Be patient
To get your first pull up, it will take some time so do not rush through the process. Build up your strength and really focus on being consistent. Good things come with time and your first pull up will come. For some it could take a couple of weeks and for others it could be months. Just keep working on building your strength and that pull up will come.
Best Exercises For Getting Your First Pull Up:
Now onto what exercise you should be incorporating into your workout program to help you get your first pull up. This list is built as a progression from start to first pull up. Each exercise is a little bit more challenging than the last exercise. To know when you are ready to incorporate the next exercise be able to do at least 3 sets of 8-10 reps.
Level 1: Bent Over Row
Starting off you want to be building strong back muscles and there is no better way to do that than with rows. The bent over row is the simplest form and will help you build a strong foundation. To move on to the next level, make sure that you can at least row with a 25lb weight for 3 sets of 8 reps.
Level 2: Inverted Rows
Moving up to the next level it is time to start getting use to moving your body weight. Inverted rows can be done at a gym with a smith machine, barbell rack, or a TRX/rings. If you don’t have access to a gym I have two variations below that can be done using a table or a bedsheet and doorway.
Level 3: Eccentric Chin Ups
Now getting your hands on the pull up bar, eccentric chin ups are a great way to build up muscular strength in your arms and back. By slowly controlling your descent, you are actually helping yourself build strength to do the full movement of the pull up.
Level 4: Assisted Chin Up
This is the final level before getting your first pull up. Using something to help assist you in the movement helps you build strength and confidence in doing the pull up. An assisted pull up machine, resistance band, chair, or partner can be used to help make the pull up easier for you to get more reps in.
Level 5: First Chin Up
THE MOMENT OF TRUTH HAS ARRIVED! Time to get your first unassisted chin up. This has been what you have been working towards for the last few week or months. When trying to do a chin up you want to make sure you are really focusing on using those upper back muscles. Trying to squeeze those shoulder blades together and pulling with those arms and back muscles.
30 Day First Pull Up Program
You know the exact exercises you should be doing to get your first pull up, but how do you incorporate them into your current workout routine? Here is a 30 day breakdown on how to incorporate these exercises and work your way up to getting your first pull up.
WEEK 1:
– Monday- Bent Over Row 3 sets 8 reps
– Wednesday- Bent Over Row 3 sets 8 reps
– Friday- Bent Over Row 3 sets 8 reps
WEEK 2:
– Monday- Bent Over Row 3 sets 8 reps; Inverted Row 3 sets 6-8 reps
– Wednesday- Bent Over Row 3 sets 8 reps; Inverted Row 3 sets 6-8 reps
– Friday- Bent Over Row 3 sets 8 reps; Inverted Row 3 sets 6-8 reps
WEEK 3:
– Monday- Inverted Row 3 sets 8 reps; Eccentric Chin Up 3 sets 6-8 reps
– Wednesday- Bent Over Row 3 sets 8 reps; Inverted Row 3 sets 8 reps
– Friday- Inverted Row 3 sets 8 reps; Eccentric Chin Up 3 sets 6-8 reps
WEEK 4:
– Monday- Assisted Chin Ups 3 sets 6-8 reps; Inverted Row 3 sets 8 reps;
– Wednesday- Eccentric Chin ups 3 sets 8 reps; Inverted Row 3 sets 8 reps
– Friday- Assisted Chin Ups 3 sets 6-8 reps; Eccentric Chin ups 3 sets 8 reps
DAY 30: First Chin Up!!
Continuing Building Pull Up strength:
Congratulations on getting your first pull up! It is an amazing feat and you should be very proud of yourself. If you are looking to continue growing your pull up strength here are some more advanced techniques and movements to continue improving your pull up game.
Cluster Sets
These are great to use when you are trying to build up your amount of chin ups and can only do 1 or 2 at a time. Cluster sets are like mini sets within the big set. Example would be if you wanted to do 4 chin ups for 3 sets, break up each set into 1 chin up and take 30 seconds break between each then do another till 4 chin ups. This is usually noted in a program like 3 sets of (1x1x1x1), like a cluster of reps.
Wide Grip Pull Up
This is a more advanced movement that focuses more on the lat muscle. Same things apply to this as the chin up but involve more back muscles and less arm muscles.
Archer Pull Up
A cool variation that helps build some single arm strength.
Weighted Pull Up
Once you start repping out 8-10 reps for 3-4 sets adding some additional weight will help you continue building strength.
Looking to reach your fitness goals but need a road map to get there? Look no further. Message me with your goals and let’s work together to help you achieve your fitness goals! Stop guessing today and start making meaningful progress.
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