October 30

How To Improve Your Pull Ups – Part 2

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This is phase 2 of my progressive pull up workout plan that will improve your pull ups. The next 2 weeks you will be improving your isometric holds in both the top position and mid way. Why? This will improve your strength in the muscles that you need throughout performing the pull up exercise. It will teach your body to get stronger to hold your own bodyweight.

DAY ONE – 10 second holds.

Using the same postural form as mentioned in phase one of my progressive pull up challenge you will be holding yourself in a static position instead of lowering yourself down. There are 2 positions you will need to hold. The very top position where you have your chin above the bar. Focus on keeping the shoulders down and squeezing your elbows towards the side of your back and engaging your lats. Keep your legs out straight and tense your abs.

Next you will perform a static hold half way down (this is much harder so if you need to adjust the time for example to 5 seconds then do so. Use the same scale to progress the move on, for example on day 3 I have added 2 seconds extra so simply add the 2 seconds to the amount of seconds you have been holding for) Again keep the elbows in not flared out. Try to focus on the back muscles you are using and squeeze or engage these to fully work the area.

Please note..do not hold your breath during the isometric holds!

You will perform 3 sets of 10 seconds for both the upper and mid way holds with 2 minutes rest between sets. Take more rest if needed.

DAY TWO – REST, STRETCH & FOAM ROLL

DAY THREE – 3 sets on each upper and mid holds for 12 seconds.

DAY FOUR & FIVE  – REST, STRETCH & FOAM ROLL

DAY SIX – 4 sets on each upper and mid holds for 10 seconds.

DAY SEVEN – REST, STRETCH & FOAM ROLL

DAY EIGHT – 4 sets on each upper and mid holds for 12 seconds.

DAY NINE & TEN – REST, STRETCH & FOAM ROLL

DAY ELEVEN – 5 sets on each upper and mid holds for 10 seconds.

DAY TWELVE -REST, STRETCH & FOAM ROLL

DAY THIRTEEN – 5 sets on each upper and mid holds for 12 seconds.

After you have completed the first phase, rest for 2 days and move onto phase 3 of my pull up challenge.


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better pull ups, how to do your first pull up, how to improve pull ups, improve your pull ups, pull up challenge, pull up techniques


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