How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
Video taken from the channel: Jeremy Ethier
The 35 Best Pullup Exercises
Video taken from the channel: FitnessFAQs
How To: Typewriter Pullup Tutorial | Progressions
Video taken from the channel: Austin Dunham
10 Most Effective Pull Up Variations
Video taken from the channel: THENX
PULL-UPS ANATOMY. HOW YOUR GRIP AFFECTS ON EFFICIENCY!?
Video taken from the channel: The Calisthenics School
The Best Way To Do Pull Ups For A Wide Back (Optimal Training Technique)
Video taken from the channel: Jeff Nippard
25 DIFFERENT PULL UP VARIATIONS
Video taken from the channel: THENX
Slowly lower yourself back to the box and repeat. Over time, you will gain strength until you can attempt other pullup variations. Lat pull-down: The lat pull-down machine is another way to begin building the strength needed for the pull-up.
With this machine, you stay seated with your knees held down and you pull the weight down to.Squeeze your shoulder blades back and try to make and hold a double chin. Think about continuing to pull upwards, even if you’re not getting any higher.
As you’re doing this, try to maintain.An archer pull-up is a pull-up variation that can be done without any need for additional tools or weights. To perform one, start by getting into a pull-up position. Then, using an over-hand grip, pull hard to one side and extend one arm horizontally over the bar.
The key here is to pull hard in order to perform the variation properly.I recommend being able to do 10 solid overhand wide grip pull-ups before attempting the behind the neck variation. To perform the movement, pull yourself up slowly, touching your traps to the bar if you can, holding this top position for a half a second, and then slowly descending back down.These band resisted pull-ups and chin-ups provde several unique benefits.
1. The band resistance allows the lifter to perform weighted pullups and chin-ups using some of my favorite pullup modifications and loading methods including knee flexion loading, dorsiflexion loading, dead-bug, knee raise, sprinter pullups and more.Pull-up Status. You’re current status in doing pull-ups should be realized with 100% honesty. Test it for yourself by just hanging on the bar and see if you can do one.
Don’t be ashamed if you can’t do a single repetition because that will change in no time given the fact that you will be investing the time and effort to improve in this area.Once you can do several pull-ups or chin-ups, it’s a good idea to start varying the types of pull-ups you perform when training. This will result in more well-rounded strength and more balanced muscle development, among other things.
It has been said that there are an infinite ways to perform pull-ups. Now, I haven’t made a definitive list, but personally, I think I might max out my practical.Pushups and pullups look similar, but there are a few basic differences that separate these useful exercises. Learn how to determine between a pullup and a chinup and some great variations.Plyometric (plyo) pushups are an advanced exercise that work your chest, triceps, abs, and shoulders.
With this type of pushup, a “jumping” element is added to the exercise to make it more.Benefit #4 Many Variations. One of the best benefits of pullups is that there are so many different variations of the pullup. The great thing is that one variation doesn’t require any additional equipment than another variation. When I could only do 1 or 2 pullups I would perform 3-4 sets of assisted pull ups, and then do a couple of sets.
Pull-Up Benefits. The pull-up comes packed with a ton of benefits and when they’re performed regularly, these benefits only increase. Like every exercise, use the pull-up variations.The benefits of doing pull ups not only help increase arm, back, and abdominal strength but they also help with your grip strength too. Pull-ups train your grip and your ability to pull downwards.
This is something that will be extremely beneficial to climbers and martial artists.Even if you have access to a lat pull down machine, do not fool yourself into thinking it is as effective as the pullup or its variations. Nothing builds massive upper backs and lats like pullups do, just look at an athlete like a gymnast who uses pullup variations as their primary means of upper back training, or watch an episode of “Lock Up.”.To do a chin-up, grab the pull-up bar a shoulder’s width apart with your palms facing inward towards your face. This grip is also known as supinated grip or underhand grip.
One easy way to remember this is that your palms are near your chin, hence the name! From a hanging position, pull yourself upward until your chin clears the bar.They are great to do in order to shake things up and test the levels of strength though.
By working on these 4 pull up variations (preferably more), you will make sure your arms will grow strong and balanced. For perfect arm mobility bicep curls are needed, but you can get far by sticking to these exercises alone. 1. Wide Grip Pull Up.
List of related literature:
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from Adapted Physical Education and Sport |
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| from The 80/20 Diet |
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| from The Professional Protection Officer: Practical Security Strategies and Emerging Trends |
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| from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body |
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| from Physical Activity Instruction of Older Adults |
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| from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades |
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| from The Lazy Girl’s Guide to Being Fit |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Dynamic Physical Education for Elementary School Children |
100 comments
Hey Austin. First, I think your videos are awesome and inspirational. Keep doing what you do. I’m of the opinion that typewriters are actually a precursor to archer pull ups since you’re only loading and unloading at the top of the movement from side to side.
I’m using it in this way, going from typewriters to archer negatives to archers to 1-arm pullup negatives to 1-arm pullups.
What do you think (open for anyone to join in)?
Up, left, right = one rep or left = one rep and right = one rep?
Pull up variations
*Immidiately show pull up levers*
Bruh I can only do 5 pull ups and you expect me to do front levers
Dude has a nice physique. Too bad he fucked it up with tattoos all over.
Behind the back pull-ups looks so stupid. Ain’t no one doing that����
@OfficialTHENX seriously check your emails I have now subscribed 3 times and paid three times in one month and it still asking me to renew my membership. What kind of service is this!!!!!
Heey Jeremy. It would be highly useful is you mke a similar video for increasing our push-up counts. So if it is possible please come up with a push up centred video next time.
love your vids man, taught me so much:)) you are perfection hehe ❤, no homo
I like to combine archer pull ups with typewriter pull ups up one side, across, down the other side, then repeat in the opposite direction. You get the pull of the archer, and the isometric of the typewriter, all in one exercise.
Please tell how to do pushups. I don’t know how to do even 1
Jeff Cavaliere: you should NOT let your body hangng down and let your shoulders relaxed! And pull with you hands in!
Jeff Nippard: lets himself chilling under the bar like his head is compressed between his massive shoulders pull hout my friends:)
confusion intensifies
sir what i have to do iam suffering from neck pain due to pull ups please reply me sir
Is there any workout pattern which you cant perform? Plz tell
As it relates to exercises that improve pull up abilities, isn’t a kneeling lat pulldown better than a sitting lat pulldown because the kneeling variation requires the abs to be engaged and the seated variation does not? in an actual pull up, the abs are used a lot to try and stabilize the lower body so your not swinging around at all. not sure if this is true, heard it from a friend and just wanted to know what anyone thinks about it
Eh visto casi todos tus videos y me inspiran mucho, estuve tratando de cumplirlos todos al maximo, pero la falta de uma barra me impide poder crecer más, no hay parques cerca y en mi casa mis papás piensan que es una perdida de tiempo y tratan en lo absoluto que haga ejercicio.
Puedo con planchas, sentadillas, l-sit y pushes pero le tengo miedo colgarme en una barra porque no puedo
I appreciate your advice! I am putting this in motion starting today! ����✌��
6:30 Regulare push ups!
Does archer pull ups��
This is a perfect representation of how osvaldo most train.
Osvaldo: Lets do some normal push ups
Also Osvaldo: Does planche push ups
If they ever make film about dmc
this guy should play Vi
His a perfect match
Hi Artem, what’s the best grip width to work with if you want to develop the strength for muscle ups?
My Calisthenics Programs:
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my one side are gain little but another side mini mum what I do
Is it fine if I don’t go “deadhang”? I am afraid that my shoulder would dislocate (it was dislocated from other stuffs before)
how can i put that into my workout regime to get the most out of it. Can i do 4-5 sets and each set will be different pull up variation? or should i do all sets the same variation?
But Kino Body says that chin ups are the all time best lat workout…
Everything is great, exercise, but tattoo on your body, it is very bad, and I would have had better tattoo….
getting a pullup bar this coming wednesday, not really sure how fast i’ll progress, but i’m hoping to do a one arm pullup by the end of July.
hey how much do you weigh? because I am 71 and struggling to do 5 pulll ups. HOW?
that behind the back pull up
looks so god damn unhealthy omg ��
Sir tell me 15 pull ups strength I can’t do ten plse tell the strength
This is how i dislocated my sholder lol.. good luck and be careful
You should do a video with athlean x that would be amazing but he lives in New York sooo idk
How can I increase height
My age is 18 and my height is 153cm
I understand the gravitas of what I’m about to say, but I have to say it regardless: This video is better than an Athlean-X tutorial. FACT! Brilliant inclusion of actual scientific research. Now just to get JeffCavaliereAthleanXDotCom to say, “How not watching Jeremy Ethier is killing your gains!”
My chips is even tastier while watching how people struggle make perfect body.
Tem algum Br aqui? Sabe indicar um vídeo sobre esse exercício que esteja em ptbr?
Thank you for your lessons. I hope with more time and dedication. I will be able too understand better your clips and have the body I disire.
Been watching every abs vid every day and doing it im 14YO haha
This video made me understand calinthennics I didn’t realise how much a weight lifter couldn’t do
I support no injustice in the video and comment section if their is any
After several years I still watching these videos, truly inspiration for workout.���� Ripped����
wow amazing I tried this exercise this very effective for back workout and for beginner, please watch my short video ill make 32 pull ups road to 40-50 pull ups..
Sorry, but close grip and explosive pull ups are dangerous, with these pull ups you mostly can hurt yourself, they aren’t best pull ups, so dislike.
Where can I find a video that will actually teach me how to do a pull up on a typewriter?
You seem like a really nice person and very happy pursuing your passion. Living the dream! Greetings from Switzerland (but originally from Winnipeg lol)
Yep I agree totally one arm pull ups are basic exercises. WHAT THE HELL!?!? Man to 90% of people normal pull ups aren’t basic
My left side isnt strong enough to pull up one side, so my right does most of the work creating a muscle imbalance. Please help
First video I’ve seen of yours, subscription added…Cant wait to see more.
I am a big fan of you, Captain. Today I did a YouTube channel. I hope you will support me, because I really love sports.
Brother I can’t even do 1 pull ups I am a beginner so plz give me some tips I also want to become a pro athlete this video is best of pullups
I wish I could have these videos playing in a loop in my gym!
This guy uses zero science in his vids, do not take advice from him ��
Your videos are so good,
If your video was in Hindi language dubbed also, it would have been even better. For INDIAN viewers
Think about it ������������
If we talk about regular pullups we hesitate to do it, they are showing 25 variation which we cannot think it of
If you want to learn perfect pullup form look at gymnasts not people that focus on weights gymnasts do it right and are way stronger with their bodyweight
Can you make a video how not to make you big even though you work really hard. I can’t see progress on performance. but only hypertrophy. I guess you have your method of it.
I’ve been going to the gym for almost 2 months(from skinny-fat to fat then now im not sure but i feel stronger and leaner) and yes it was so difficult for me to even do 2 pull ups at first. so i just keep progressive overload for my back using the lat pulldown, deadlift, seated cable row. and i finally did it yesterday. I did 5 reps for 3sets yesterday. That feeling of achieving your goals is just fantastic.
P/s that’s just my back routine. I do target all body parts. just that pull ups is always my number 1 enemy. So just keep grinding and you’ll see results. with the help of TRUSTED YouTube instructors of course like Jeff.
I wanted to like the video…, but I already did before ����
It’s just SOO good
Just starting the program. How many negatives per set please??
So now I’ve had one video tell me to pull the bar apart and another one (Jeff Cavaliere) to pull my hands towards each other…
As a Guy
Damm THATS a Killer Body.
Except 4 The Tattoos, but that is P.
Thanks, SubS
25 pull up variations:
1. weighted pull ups ( 2:45)
2. front lever pull ups ( 2:50)
3. high pull ups ( 3:00)
4. one arm pull ups ( 3:08)
5. L-sit pull ups ( 3:21)
6. slow pull up ( 3:29)
7. commando pull ups ( 3:47)
8. Australian pull ups ( 3:59)
9. Australian chin ups ( 4:08)
10. one arm Australian pull ups ( 4:17)
11. behind the back pull ups ( 4:33)
12. neutral grip pull up ( 4:45)
13. wide pull ups ( 4:54)
14. close grip pull ups ( 5:01)
15. chin ups ( 5:09)
16. pull ups ( 5:16)
17. behind the head pull ups ( 5:25)
18. one arm chin ups ( 5:34)
19. explosive pull ups ( 5:50)
20. typewriter pull ups ( 6:01)
21. jump negative pull ups ( 6:13)
22. regular push ups ( 6:27)
23. switching grip pull ups ( 6:37)
24. inverted row pull ups ( 6:46)
25. one arm negative pull ups ( 6:57)
Nice video man! Can you make a tutorial on circuit workouts you do to shred down?
love the video. Only thing is, Jeff Cavalier says feet slightly forward, and tight from glutes to quads to feet and to pull together. Jeff Nippard says to hang loose, and that you can even cross the feet and to pull apart when coming up. Now idk who to listen to lol. So far I think I prefer hanging loose, only because when i do try and be tight like Calalier says, I swing and kick up too much.
God damm my max pull ups i can do is 20 but Man Im not sure a can do none of those cool ones
rate my planche progression please https://youtu.be/dnZpKSQTlnA
hi austin what can i do to get the wings are cobra and a stronger core to do a front lever can u help me out
Damn dude! I missed the opportunity to meet you when you were here at memorial park in Houston! I was mad as hell when the rest of Bar Freakz told me about it!
No hagan la tras nuca, no te pases de pdjo crish ojala ahora estes mejor informado porque esa mierda es lesiva
In reference to his other videos, I want this haircut back. He looks like a beast
NEED HELP Thenx! i tried one of the interval fatburning rutines you shared with us (big thanks BTW) and i the rutine included jumping burpies. i came to that part and fainted. i was lying down when i did, and no harm happened. i found out that the bloodpressure in my family is gereraly low, and i’m 6’6 high. so when i went to do the 4th burpie, i didn’t have enough blood to my head.. do you guys have any other exersice that can substitute that one excersise but still target the same musslegroups and get the same heartrate that you want in the intervals? hope to hear from you! im a big fan of your work!
Cool,on my list,thank’s for the demonstrations ��much appreciated.
Thank you very much Artem!
You’re one the my favorite training!
Buena suerte para usted tambien!!
☺
Chris: invered row pull ups are a little easier
Me towards my 10 chin up routine: aight, its time for more hell
man definitely got a 100 in English class with all this evidence
Whenever I do pull ups, I always have a sore chest the next day (as well as lats, to a lesser degree). Anyone else, or is it just me?
It’s all about mastering the fundamentals, and that will do to you having enough strength, to do all the different moves!
I like how headphones and a backwards cap signifies idiot dudebro XD XD
Adding weights to the commando pull up takes it to another level!
A v shred ad before a nippard video. Please YouTube gimme a break!
This all is way too much. Just when you go the gym do it once. Every time you go to the gym dont matter what youre training just do 1 pull up. You start feeling one day you can do 2 or 3. I tell you in 1 month every one do 5-15 pull ups
I have a question,the thumb must be over or under the bar during pull up?when i do pull ups with the thumb over the bar i fell much more my lats but i am scared of over stressing the forearm(the area near the elbow in the first place)when i do pull ups with the thumbs under the bar i feel only my hands working and the scapula atctivation in praticaly impossible,so wich one is right?
While the chins do bring more bicep into it, you can get
A. Bigger range of motion
B. more reps
Between those two, you will still get the same great back workout while also blasting the biceps.
If you’re doing same range of motion, and same reps, yes, overhand will always be better. If you’re taking full use of the advantages of the chin up, it’s really just an overall better exercise.
Harder =/= better
I love pull ups, but get sore at the bend of my arms. Wondering how to correct this. ��
How hot is Russia in summer? because here in Philippines it’s always summer,it’s blazing hot����
you give some really valuable information you should really work on the editing part and also try look as jacked as possible in your videos and present your information in a more simple way I suggest doing the part where you explain why and what are you doing in a room or something like that (place where there is no noise ) I honestly believe your channel will blow up one day all you have to do is work on how you present your information
What other exercises do you struggle with the most? Comment below and I’ll continue making videos dedicated to strengthening them! Hope you enjoyed this one!
I used to just go up and down lol now I know to pull elbows towards body to feel my back working
I love it!
The version of you with headphones onacting like a badass!!! Hahaha!
The epitome of gym rats…
They can’t even do one correct pull-up, push-up or dip… But think they’re strong!
Thanks for the video!!! I’m sharing!
It isn’t easy to find proper technique vids.
Nice vid!!!�� But why THENX removed that partner’s workout video. I can’t find it.
Chin up and pull up has always been equal amount for me. At my weakest i could take 7 pull ups and 7 chin. Now 10 14 is quite simple to do.
Hello, excellent explanation! Is the book hardcover or is it an ebook?
Morning Artem. 4:40am here in N.Z I had to get up & see my man Artem. As always Awesome content Bro inspiring. Keep it up ��������������
Loved this video. Taking everything you taught and gunna put them to practice today ��
what is the min amount of pull ups to do without being forced to using a machine?
Austin:i recomend u first learn atleast 15 pullups
Me:well im basicly forbiden to watch this tutorial then
Incredible skills. It’s a real pleasure watching your training.
At 2:16, put it on “auto generated English captions” and it says that you’ll feel a lot of pain in you tongue ����
I am enlightened now I was so mad at myself for not being able to do more than 2 pull ups but now I have something to work with thanks man
I just wanted to see your journey. I hope you’ll upload it soon
Super valuable information Artem! These videos are much better than other people with their ‘ab workout’ videos for views’