This video will teach you how to properly perform a pull-up and how to increase your overall max reps whether you are a beginner or advanced athlete.
(0:31)- Can’t Feel The Right Muscles Activate During A Lift? Fix It By Improving Mind Muscle Connection!
LINK:
(0:46)- Pull-Up
(1:59)- Assisted Pull-Up
(3:24)- Assisted Pull-Up With Slow Negative
(4:33)- Beginner Pull-Up
*READ FULL ARTICLE WITH PHOTOS*
“BACK” IN THE GYM! The pull-up is a basic movement that yields INCREDIBLE results in terms of muscle and strength. But no matter how basic this movement may be, it is not the easiest to execute for multiple repetitions, especially for beginners.
In the video below you will learn proper form as well as various techniques to build the strength you need to perform multiple pull-ups in a row.
If you are a beginner and have never been able to complete one pull-up, don’t worry I have a few modifiers to help you as well!
Variation One: Pull-Up
When performing a traditional pull-up the most important thing to remember is that to maximize as much muscle engagement as possible you need to pull your chin up and over the bar touching it with your chest and coming to a “dead hang” at the bottom of EVERY repetition. A dead hang is when you fully lockout your elbows at the bottom of the movement. Keep your core tight and flex your glutes for stability throughout the movement to avoid swaying back and forth as you complete your repetitions.
Variation Two: Assisted Pull-Up
When performing an assisted pull-up you will need to use a piece of equipment designed to assist you, which I am using, or you can use a bungee strong enough to support your weight. This variation will help you build the strength you need to pull yourself up and over the bar. Be sure to fully lockout your elbows at the bottom of every repetition and really take advantage of the assistance. By this I mean I want you to contract all the muscles in your back as hard as you can as you pull yourself up.
Variation Three: Assisted Pull-Up With Slow Negative
This variation of the pull-up is a great way to build upper body strength when you do not have access to a bungee, but you will need a box to stand on. What you are going to do is stand on the box off to the side of the pull-up bar. Once in place, grab the pull-up bar and then jump off the box and hold yourself up for 3 – 5 seconds with your chest as close to the bar as possible. After 3 – 5 seconds, slowly lower yourself to a dead hang and return to the box for your next repetition.
Variation Four: Beginner Pull-Up
The last variation is one that is great for any beginner looking to build the strength to perform their first pull-up! Find a bar that is high enough for you to hang from, but when in the dead hang position your butt does not touch the ground. Having your feet on the ground will help displace your weight and as you begin to perform repetition you can push through your heels for assistance when you start to fatigue.
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31 comments
Your form is shit. Quit swinging. Stabilize.
hi scott iam a beginner to gym and i cant do even a single pull up..also there is no bungee.. can you suggest me some other way if increasing the rep
for mind muscle video, I cant reach it problem 400 wew.. I need to know it couse I've been doing it wrong and my lats doesnt feel anything
you are not doing pull up in good form mate you swing to much and you use your legs work on your form first then do a video no hard felling
I have to build up to some sort of side to side pull up, is better to master a basic pull up before hand or just learn with my current exercise?
Can you shout that again please sir!
Super helpful! Have been doing this a long time but I feel I get stuck so good to have some tips to change it up and break the plateau!
Thank you!
Amazing advice thank you
You sound like the guy from Alpha M.
Thanks for the great tips. I lost a lot of weight. Used to weigh 324 at 6'2". Now weigh 215. Only 20-25 more to go. I started pushups 6 months ago and could only do 6. Now I'm doing over 50 and still increasing. I bought a pull-up bar yesterday. I can only do 2 pull-ups now, but I know that I'll improve over the next several months. Your tips are going to be a big help, so thank you!
I love that shirt
Really Very Nice Information Brother. ThankYou Very Much.😊
Hey scott, right now i just do less than 10 reps in a perfect proper form of pull ups. But if could do more than 20 reps in a single set next month bcs of ur advice. do u mind to give me ur saiyajin armor tanktop for me as a credit :p? i fuckin really love that suit <3
that GYM IS URS!!?????????
That's bad form. Extreme bad.
Do pull up increase height???
You are a goofball. I'm telling you you never get anywhere with resistance bands. Nor do you get anywhere with a lateral pulldown machine. Your body needs to get used to its own weight. Wondering why you didn't mention slow negatives first which is the BEST WAY to achieve your pull up. Also not sure why you're doing squats in the last method you mentioned. Keep your legs straight when doing this. I couldn't help but notice your kips also.
I'm learning so much if I only I could miss work for a week to try these all out at once haha
Talks about doing strict pull ups, starts kipping after a few reps at 1:07.
I will try what u suggest.
Scott how many can you do at once? I wanna try beat it hahaha might take a while though
I just realized this dude uses a fake ass accent😂😂 Why tho? just be yourself
Thanks for the video. I'll try this! I haven't been able to do pull ups my entire life. I finally wanna get there!
The last two techniques are awesome! I've been trying to pull-up for a long time…these gave me good confidence (y)
hi i need help for the pull ups i only do 6 always. i’m trying to do 10
Dont Kick when you pull please
Also, I think your tips work just till the 10-12 pull ups
#scotthermanfitness ,, i want to know what if u hold the pole or the support with other way around,, like the palm not facing outwards rather inwards while holding the pullup support!
This will GREATLY help me build my max to over 20!! Thank you sir!!
Pyramids with the 15-30 second rest periods are also excellent ways to get your max up. Adding the negatives to finish your workout when you cannot perform anymore pull ups is GOLDEN in driving that max up.
The chest high barbell pull ups are genius for building needed strength to perform the move properly. That’s excellent as long alas the discipline is there to only add what you need and no more from the legs.
You're the best 💯