No strength in your arms? How to Improve Pull-Up Strength

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Hardcore exercises like pull-ups do have a relatively high level of difficulty for beginners or inexperienced people. However, there is no difficulty that cannot be overcome! Learn to master the correct training methods, improve their core strength, through conscious, targeted training, enhance the arm and shoulder back muscle strength, can effectively solve the problem of pull-ups do not move.

01free hanging

The hang is the first position of the pull-up. When you are too weak to make a pull-up yet, then start with the easiest part of the exercise and break it down. Practice jumping up to grab the bar and then hang naturally with your body so you can work on your grip position and practice the feeling of hanging.

Specific action steps: first, arms straight upward, the body stays straight, head upward. Next, stand on your tiptoes, jump gently, and hold the bar with both hands at a distance slightly wider than your shoulders. Next, put the shoulder blades together, tighten the muscles of the arms, and the muscles of the back of the shoulders together, and not just rely on the strength of the hands grip. Hold the suspension for 30 seconds, then rest for a moment and practice again. Five reps for one set, five sets per day.

02Big jumps with pull-ups

When arms and shoulder strength are not enough to complete the entire pull-up force, you can train with the help of the legs jumping up to assist in completing the pull-up. The effect of this training is to complete the movement and simulate every detail in place, and at the same time use the jump to hedge their own weight, reducing the difficulty of the movement. Specific action steps are: first, hands up, placed under the side of the bar, to maintain the preparatory position of the grip. Then, bend your knees on tiptoe, jump, grab the bar with both hands, use the inertia of the body upward, arms and shoulders and back to pull down hard, pull the body to continue upward, the head over the bar, to complete the whole pull-up action, and then the body back down, back to the original state. Repeat this action, 10 for a group, five groups per day.

03reverse pull-up (physical exercise)

Generally, the requirement for midterm PE is the forward pull-up, which involves holding the bar head-on with both hands, the backs of the hands facing your face, and the palms of the hands facing outward. Before you can fully train your own strength, you can try reverse pull-ups, which are a little less difficult. The specific action is as follows: first of all, both hands straight up, palms facing their faces, the back of the hands facing the outside, tiptoe jump, grasp the bar, and then do pull-ups, the rest of the position is the same. Do one set of five at a time, five sets per day.

When you seriously train the above three movements, after a period of precipitation, have been able to do five or six reverse pull-ups comfortably, then switch to forward pull-ups, certainly not so difficult.