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Workout to train for pull ups I'm 14
- Thread starter Jagrib
- Start date
Have you ever tried negative pull ups? Put a chair or bench under the pull up bar. Holding onto the bar, hop up so that you're in the top position of the pull up. Lower yourself as slowly as you can back down to the bench or chair. Repeat at least 8-10 times, rest, then repeat the whole sequence. Once these start to feel easier, test it out and see if you can do at least one pull up. Then change the routine so that you do as many pull ups as you can, then finish your set with negative pull ups.
If you have access to a gym, the fastest track to being able to do pull ups is probably just to do lat pull downs and some form of row. A lot of people on the internet will tell you that it doesn't work because they saw some meathead once who weighed 200lb and could do 12 reps of lat pull downs at 200lb, but could only do 4 pull ups with his 200lb body weight. It's true that the machines and other back/pulling exercises don't perfectly carry over to the pull up, but they are a very reliable way to start within your means and build strength, which ultimately means getting up to the level where you can do pull ups sooner rather than later.
If you don't have access to all that equipment, that's okay. Here's a progressive list of drills that will build up components of the pull up, eventually leading to you being ready to do full pull ups.
Level 1: Scapular Pull Up
- Get in a dead hang from a pull up bar, arms straight.
- Lift your chest up and squeeze your shoulder blades down.
This teaches the correct posture (chest up) of a pull up, and teaches you to pull with your back. When you can do multiple sets of 20+ scapular pull ups, start the next level.
Level 2: Isometric Pull Ups
- There are 4 positions: 1 = top position (chin above bar, elbows pulled down into your sides, preferably with bar touching the upper chest); 2 = upper middle position (eyes at bar level); 3 = lower middle position (bar just above your head); and 4 = bottom position (almost the same as the position used for scapular pull ups, but with elbows unlocked).
- Get into each position by whatever means works best, then held the position.
- When you can't hold a position any longer, slowly lower yourself down to the dead hang, then let go of the bar.
- Work up to holding each position for 10 sec before beginning level 3.
Level 3A: Partial Pull Ups
- Begin at one of the positions listed above (or at the dead hang), and pull yourself up to the next position (eg go from dead hang to bottom, or from upper middle to top).
- Make sure that you train in each portion of the ROM.
- Work up to 5-10 reps in each partial range of motion before beginning level 4.
Level 3B: Negative Pull Ups.
- Get into the top position by whatever means is easiest, then slowly lower yourself down to a dead hang. Aim to take about 6 seconds on the descent.
- Perform for as many reps as possible, building up to 5-10 reps before beginning level 4.
Level 4: Full Pull Ups.
- Start in the dead hang, and pull yourself up to the top position, lower yourself down again to the dead hang.
If you don't have access to all that equipment, that's okay. Here's a progressive list of drills that will build up components of the pull up, eventually leading to you being ready to do full pull ups.
Level 1: Scapular Pull Up
- Get in a dead hang from a pull up bar, arms straight.
- Lift your chest up and squeeze your shoulder blades down.
This teaches the correct posture (chest up) of a pull up, and teaches you to pull with your back. When you can do multiple sets of 20+ scapular pull ups, start the next level.
Level 2: Isometric Pull Ups
- There are 4 positions: 1 = top position (chin above bar, elbows pulled down into your sides, preferably with bar touching the upper chest); 2 = upper middle position (eyes at bar level); 3 = lower middle position (bar just above your head); and 4 = bottom position (almost the same as the position used for scapular pull ups, but with elbows unlocked).
- Get into each position by whatever means works best, then held the position.
- When you can't hold a position any longer, slowly lower yourself down to the dead hang, then let go of the bar.
- Work up to holding each position for 10 sec before beginning level 3.
Level 3A: Partial Pull Ups
- Begin at one of the positions listed above (or at the dead hang), and pull yourself up to the next position (eg go from dead hang to bottom, or from upper middle to top).
- Make sure that you train in each portion of the ROM.
- Work up to 5-10 reps in each partial range of motion before beginning level 4.
Level 3B: Negative Pull Ups.
- Get into the top position by whatever means is easiest, then slowly lower yourself down to a dead hang. Aim to take about 6 seconds on the descent.
- Perform for as many reps as possible, building up to 5-10 reps before beginning level 4.
Level 4: Full Pull Ups.
- Start in the dead hang, and pull yourself up to the top position, lower yourself down again to the dead hang.