How to quickly increase the number of pull-ups - Fitplan Blog (2023)

Pushups are a great compound exercise that engages the muscles to lift the weight of your body while engaging many of your joints. Although many people think of pull-ups as just upper-body exercises, completing a pull-up also engages important stabilizing muscles in the erector spinae and glutes. They are total body exercises that have tons of them.Servicesfor general athletic performance, posture and cardiovascular function.

If you've hit a wall or are struggling to complete that first pushup, you can use the tips in this article to target key muscles and build strength. We've also included a Guide to Increase Grip Strength to help you perform all kinds of strength training exercises. read about himbest exercisesand tips to increase the number of pull-ups quickly.

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Muscle groups involved in a pull-up

Once you understand how much pull-ups engage your back muscles, core strength, glutes, and muscle groups in your shoulders and arms, you should understand why increasing pull-up strength and increasing the maximum number of repetitions requires such a wide variety of exercises.

Pushups are great for the lats, although they do limit the degree to which the lats can be activated. While this may not seem like a big deal, the lats are the largest muscles in the upper body and not only provide stability to the spine, but also add extra strength to the back and shoulders. Strengthening your lats will improve posture and breathing, increase range of motion, and help prevent injury.

Because they limit the use of the lats, push-ups allow the shoulder flexors some action. If you're trying to build a broad back and big shoulders, pushups are a great way to go. It can also help protect your shoulder joint by strengthening it, although you could risk injuring your shoulder if you don't do push-ups with proper form.

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How to Increase Your Pull Up Count Fast

Stalling and inability to do the first pushup are due to lack of pushup strength, but there may be other factors as well. For example, you may lack proper form and that is what limits you. A pull-up done with proper form requires a lot of effort from many muscle groups, and doing it wrong can limit muscle recruitment so much that you can't do a pull-up even if you have the muscles for it.

Another common problem is constantly striving for your rep max. While lifting slightly more weight than your muscles can handle will lead to hypertrophy when they recover, training routines that aim for complete muscle failure require much longer recovery times and have a higher risk of injury. Professionals use them, but for most they are excessive. Try some of these strategies to increase the number of pull-ups you do:

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Build pull-up strength slowly

If you've been stuck in that 10th or 20th pull-up for a while, try slowing it down. make it easiermuscle developmentDo more sets throughout the day, but only do a percentage of your rep max each time. The more sets you do, the lower the percentage should be. For example, if you're doing 3 sets a day, you might be doing 30-50% of your one rep max. But if you're doing 5-6 sets a day, you'll stick to around 20-30% of your one rep max.

Try to increase the number of push-ups you do in each set throughout the day. Do not get ahead. Instead, add a pushup, or even a half pushup, to each set. Continue this process for a month and your pull-up strength will have greatly improved because your muscles have been subjected to more constant, albeit less intense, stress and have had plenty of time to recover and strengthen.

Increase your grip strength

People use many grip styles on pull-ups, pull-ups, deadlifts, bench presses, and pretty much any other bodyweight or strength exercise that uses a barbell. The overhand grip is the most common. It is the one in which you hold the bar with the palms of your hands against your body. You can also try the underhand grip, where your palms are under the bar and facing away from your body.

According to some, the grip style distinguishes a pull-up from a pull-up, with the overhead grip being used for pull-ups, and the reverse-grip or undergrip pull-up. In any case, if you want to do more of any of the exercises, you need to build your own.grip strength.

Later in this article you will find some great exercises to improve your grip. Basically, anything that causes your hands to pinch, grasp, or squeeze will work your grip muscles. Just make sure you train all three types of grip.

Pull-ups aren't just an upper-body exercise.

It's common to overlook the importance of lower body muscle groups, like the glutes, when it comes to increasing the number of pull-ups. Although the lats, traps, deltoids, and biceps do the heavy lifting through the full range of motion of a pull-up, engaging the torso helps stabilize the spine and prevent it from flexing. Similarly press yourbuttocksand keeping the thighs together prevents the legs from swinging.

It's important to keep your legs from swinging, as the momentum created by such a movement can make it easier to perform a pull-up, which in turn means that the other muscles aren't working as hard as they could be. If you're stalling at your one-rep max, it could be because your lower body isn't providing enough support to the rest of your muscles.

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The 5 best exercises to improve grip strength

Nuestras manos son capaces de sostener cosas de diferentes maneras. Podemos aplastar cosas, o podemos sostenerlas, apretarlas o pellizcarlas. La fuerza de la muñeca también será importante ya que así es como transferimos la fuerza de los brazos a la mano. Cuando se trata de dominadas, sostener es el movimiento más central. Pero también puede aumentar la fuerza de agarre practicando pellizcar, apretar y apretar con los siguientes ejercicios.

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1. Dumbbell overhead grip

For this simple exercise, simply lift one end of a dumbbell off the ground. It's a great way to practice a variety of grips. Hold the dumbbells for about 30 seconds at a time.

2. Hanging dead

This movement has the double benefit of improving grip strength and also preparing the muscles used to perform a pull-up. You will need a pull-up bar or other horizontal object that you can hold onto without falling over. Grab the bar with the grip you want to use for a pull-up, and lift your feet off the floor. The ideal is to do it by bending the knees instead of lifting with the torso.

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3. Bicep and wrist curl

Both exercises are great for strengthening your forearms, biceps, and wrists. The bicep curl is a seated exercise that can be done anywhere. Hold a dumbbell in one hand with the elbow of that arm resting on your thigh. Use an overhand grip. Slowly raise the dumbbell to your shoulder and lower it back to the starting position.

Wrist curls also have an inverted variation, performed behind the back. For both exercises, hold a dumbbell and slowly rotate it toward your fingers, then close your hand to bring it back into your palm. Your wrist should move towards your body and vice versa.

4. Kettlebell Shoulders

Grab a kettlebell in each hand. Stand fully upright with your chest extended and look straight ahead. Slowly do a shrug movement, lifting your shoulders and traps toward the ceiling. Hold this position for a few seconds before lowering it back down. Since this is such a simple exercise, we recommend 15 repetitions per set. It can also be done with a barbell or dumbbells.

5. Pull-ups with a towel

If you've already mastered bodyweight pushups, you can use them to increase your support by throwing a towel over the pushup bar and using it to pull yourself up. The towel is much more difficult to hold, but if you can get it out, your grip strength will double quickly.

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The best exercises to increase the number of pull-ups quickly

1. dropdown

Sit on a cable machine with your thighs under the pads. Your feet should be flat on the ground. Take the top bar slightly wider than shoulder width. Pull the bar down until it is level with your chin and return to the starting position. As you perform the pull down, be sure to squeeze your shoulder blades together for ease of movement.

2. Reverse queue

For this exercise, you need to find a horizontal bar that is close to the ground but high enough that you can lie under it. You sit a little lower in your body with the bar than you do with the bench press. Using a shoulder-width overhand grip, stand on the bar pulling the bar toward you. Make sure your legs, back, and neck are completely straight when you stand up. Return to the starting position and try to do the number of repetitions that leave you tired but not completely exhausted.

3. Supported Elevators

You can do assisted pushups with a specific machine or use a resistance band for additional support. This exercise is especially useful when you're trying to get to that first pull-up and need a way to build the same kind of upper-body strength that will help you do full pull-ups in the future. If you're using a resistance band, wrap it around the pull-up bar so you can stand or rest your knees on it off the floor.

When using the assisted pull-up machine, all you have to do is adjust the weight and then step on or kneel on the platform. You can then hold on to the top bars of the machine and continue with a pull-up routine.

4. Tipper dominated

Many people argue about jumping jacks and whether or not they should count as full blown pushups. Because they use leg drive, they are very different from pull-ups, but offer similar strength training.

Get into a fully suspended position for this move. Then push your chest out to bring your body forward, then push your shoulders back to rock your body. Rock your body back and forth several times before getting into the full pushup position. Make sure your muscles stay tight to avoid injury during this transition. Lower yourself back down to the starting position and begin another swing to begin the next pull-up.

5. Negative surveys

Because the top of the pull-up can be the most difficult part, negative pull-ups are one of the best ways to increase pull-up strength. You need a bench or platform that will allow you to jump into what would normally be the top position of a pull-up. Your chin should be on the bar and your arms should be bent. Lower yourself down slowly until you are in a hanging position or in the starting position for a normal pull-up. You can then drop and jump to start the process over again.

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Push-ups are a great way to strengthen your upper body and get that ripped back and muscular shoulders you've always wanted. They are also a compound exercise that works other parts of the body and helps promote better posture, cardiovascular function, and general well-being.

In general, there are two times when people really want to focus on improving their pull-up count. The most critical time is when your rep max is low, or even earlier if you can't pull up successfully. Others can do 10 to 20 push-ups or more, but reach a point where they simply can't increase that number. In both situations, the same tactic can be used to increase the number of pushups you can do.

Some of these strategies may seem a bit obvious, but many people manage to execute them poorly. Practicing pull-ups is very easy, but it won't make a difference if the pull-ups are done without proper form. Another common mistake is trying to get maximum reps on each pushup. Exhausting all the muscles you were meant to develop won't help condition them to do more pushups in the future.

The full range of motion of a regular pull-up helps build muscle in key upper back muscles, such as the rhomboids, which sit between the shoulder blades, and the trapezius muscles, which run from the neck to the back. the outer part of the shoulder and as low as . the shoulder blades close to the rhomboids. It also works the muscles of the middle and lower back such as the latissimus dorsi.

If you want to increase the number of pushups you can do, you need to build muscular endurance in these and other key muscles and muscle groups. Many bodybuilders can bench pressdead weightin the 300, but they can't do a single pull-up. This is because they don't train other muscles outside of their weight training or bodybuilding routines. Building pull-up strength is important along with a training routine that includes strength training and cardio sessions throughout the week.

Of course, the most effective way to increase barbell strength is through training. Fortunately, there are many bodyweight and strength training exercises that can help build barbell strength. There are also some pseudo pull-up movements and pull-up variations that can prepare you for your first pull-up or help you overcome a roadblock when hitting a plateau.

While your active and stabilizing muscles are essential to completing the full range of motion of a pull-up, you should also work on improving your grip strength. This is especially important if you're trying to bulk up, as that extra muscle mass will put your grip strength to the test.

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Whether you're still chasing that first pull-up or trying to break your record for maximum reps, the exercises in this guide will help you improve your grip strength or target key muscles so you can hit more reps. frequently. They improve range of motion in the upper body and significantly increase muscular endurance and joint strength.

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How long does it take to increase number of pull-ups? ›

Many increased their pull-ups to 10-20 in two weeks. Here is what you need to try for a two-week period: -- Do your regular workout program, but for 10 straight days, do an additional 25-50 pull-ups. -- If you are only able to do fewer than five pull-ups: do 25 pull-ups for your daily plan below.

What is the most pullups in 24 hours? ›

By the end of the 24-hour period, Tucker had completed 7,715 pullups, smashing the previous record by more than 100. Setting a world record is strenuous enough, but in order to officially hold a Guinness World Record, one has to go through a multitude of processes to prove the record has been broken.

How can I do 100 pull-ups in a day? ›

Using the Total Repetition Method, 100 pullups might look something like this: Set 1 – 15 reps, Set 2 – 12 reps, Set 3 – 11 reps, Set 4 -10 reps, Set 5 – 10 reps, Set 6 – 9 reps, Set 7 – 8 reps, Set 8 – 7 reps, Set 9 – 7 reps, Set 10 – 6 reps, Set 11 – 5 reps.

Why is it so hard to increase pull-ups? ›

Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don't already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.

What is an impressive number of pullups? ›

Any number above 8 for men and 3 for women is very good.

You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.

How can I improve my pull-ups in 2 weeks? ›

Grease the Groove for Better Pull Ups
  1. Let's say you can manage just about four reps in a row.
  2. Throughout the day, you'll do multiple sets (4-7 sets) at 50% of your max, which is two reps.
  3. If one rep is your max, then do multiple sets of one rep.
  4. Rest for a minimum of one hour between sets.
  5. Perform this 4-6 days a week.
Mar 8, 2021

How long does it take to be able to do 20 pullups? ›

Now, whether you train at home or at the gym (or even at the local park), the principle is the same. Mastering the Pull-Up CAN be done within a few weeks and here's how you can go from ZERO to TWENTY pull-ups in just 8 WEEKS.

How long does it take to go from 0 to 10 pullups? ›

If you can do 0 pull-ups, it's going to take you significantly longer than if you could do one or two. To tell you the truth, with 0 pull-ups, it would be reasonable to assume that you could reach 10 reps in 10-12 months, assuming you are not obese and you are just a bit overweight or simply not strong enough.

How can I get better at 30 days in pull-ups? ›

Tips on how to start doing pull-ups. Level 1 Pull-up Workout: Bent Over Dumbbell Rows. Level 2 Pull-up Workout: Inverted Bodyweight Rows. Level 3 Pull-up Workout: Assisted Pull-ups.
  1. Negative Pull-ups – 4 sets of 1 rep.
  2. Assisted Pull-ups – 3 sets of 8 reps.
  3. Bar Hang (Unassisted) – 30 seconds total time.
Nov 22, 2022

What will 10 pull-ups a day do? ›

When you commit to doing pull ups every day, your muscular endurance will skyrocket. This will also be helpful in other areas of your workouts, such as cardio and high intensity training. Your hard earned endurance will help you power through almost any other workout, which is super helpful.

What will doing 50 pull ups a day do? ›

1. You'll Get Stronger at Pull-Ups. If your goal is to be able to do 50 or more consecutive pull-ups, doing them every day is the best way to reach that goal. You'll develop plenty of back strength, but you'll also be able to do more pull-ups than most people you know.

What is the most pull-ups done without stopping? ›

The most consecutive pull ups is 651 and was achieved by Kenta Adachi (Japan) in Takamatsu, Kagawa, Japan, on 4 March 2022. During a fitness test in 2007, Kenta Adachi was only able to do 12 pull ups.

What is the heaviest pull-up? ›

World Records in the Weighted Pull-Up
Weight ClassResultName
Men's 60 kg86.0Michał Fila
Men's 70 kg96.5Ildar Yagyayev
Men's 80 kg100.0Vili Suorsa
Men's 90 kg102.0Teemu Ojala
7 more rows

Can you get big from just pull-ups? ›

If your goal is to build muscle, push-ups and pull-ups will definitely add to your muscle mass if you do enough of them. But it's worth keeping in mind that resistance training with heavier weights that bring you to temporary muscle failure after six to eight reps are likely to build muscle faster.

What happens if you do 100 pull ups a day for a month? ›

After completing 100 reps for 30 days, he has gained almost a pound of muscle, with visible gains in his back, which is, in his words, "way more dense and gorilla-like now." The challenge has also improved William's endurance; at the end of the month, he has increased his max rep count from 21 to 25.

How many pull ups a day will build muscle? ›

In an article for "Iron" magazine, Sean Nalewanyi suggests five to seven as the ideal rep range to gain strength and muscle. If you use a simple pullup bar propped inside a doorway, make sure it is sturdy before adding too much extra weight. You may want to have a spotter nearby in case the bar comes loose.

What muscles get bigger from pull-ups? ›

Pullups use your lats and biceps primarily, while also recruiting your deltoids, rhomboids, and core. These are the muscles you'll need to strengthen.

Are you weak if you cant do pull-ups? ›

You have weak core muscles

Pull ups are a great way to work your back, your arms, and your core muscles. If your core muscles are weak, you won't have core stability and strength necessary to pull off a successful, non-painful pull up. To strengthen your core, try these workouts: TRX Fallout.

Are pull-ups the hardest exercise? ›

Pullups are one of the most challenging workout moves that require serious strength. Think you've seen and done it all when it comes to fitness? No matter how long you've been working out, there's always room to improve and challenge yourself.

Is 20 pull-ups in a row a lot? ›

If you do pullups like I just described, 20 in a row is a great standard to aim for. The vast majority of guys can't do that. If you get to 20 reps, it tends to be a game changer for your upper body strength.

What is a good number of pull-ups by age? ›

Thirteen-year-old males are expected to perform three pullups. Fourteen-year-olds are expected to perform 2 more reps for a total of 5 reps for meeting the 50th percentile. Fifteen-year-olds are expected to complete 6 reps; while 16-year-olds typically do 7 reps, and 18-year-olds do 8 reps.

How many pull-ups can the average 15 year old do? ›

How Many Pull Ups Can the Average Person Do?
Age (years)Number of Pull-Ups
8 more rows
Nov 16, 2022

How many times a week should I practice doing pull-ups? ›

No matter where you are in your pull-up journey, consistent practice is the only way to move forward. How often you should train depends on your goals; she recommends at least three to four sessions per week and varying your exercises.

What happens if you do pull ups everyday? ›

You can develop muscular imbalances

Pullups train the upper back and biceps. While these are important muscles, you do not want any muscle group disproportionately strong compared with the rest of your body. If you only do pullups, you will develop a muscular imbalance.

How many pull-ups can the average man? ›

How many reps of Pull Ups can the average lifter do? The average male lifter can do 14 reps of Pull Ups. This makes you Intermediate on Strength Level and is a very impressive achievement.

Is 25 pull-ups in a row good? ›

Doing 25 consecutive pull-ups is much better than 3 sets of 8. Even though the number of reps is the same, 25 consecutive pull-ups are much more challenging than 3 or more sets of 8 reps. It is like comparing an all-out 25-sec sprint to 3 sets of light jogging.

How can I increase 10 to 20 pull-ups? ›

The best way to increase the amount of pull-ups you can do is by doing a lot of pull-ups! Do pull-ups every single day. Try to increase the amount of reps you can do in a single set every day, and you will quickly see results. High volume is key with pull-ups.

How many pull-ups can you do in 60 seconds? ›

16, 2016, Adam Sandel set the Guinness World Record for most pull ups performed in 60 seconds. At the time, a then-31-year-old Sandel was able to do 51 pull ups, which narrowly bested the previous record of 50. “My goal is to push the boundaries of what is possible in pull-ups,” Sandel told Guinness.

How to do 50 consecutive pull-ups? ›

Start out by performing several sets of only a few repetitions and build your way up to 50. For example, complete five sets of 10 pull-ups or if that is too challenging try 10 sets of five pull-ups. Rest between sets.

How many pullups do Marines do? ›

Male/female pull-up standards (max/min)
Male Marine Pull-up Standards/Age
Age GroupMinimumMaximum
5 more rows

Do pull ups get harder as you gain weight? ›

3. Keeps weight down: As you increase your body weight over the years, you will find your ability to do pull-ups more difficult. This is where most men fail in the pull-up exercise. They likely could do a pull-up if they were not 20-30 pounds overweight.

Are 90 degree pull-ups good? ›

Additionally, because the muscles are in the most biomechanically and neuromuscularly advantageous position to absorb force the 90 degree position is also the safest and most therapeutic for the joints and connective tissue.

Can you do 5x5 with pull-ups? ›

On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh. Each set will consist of just five pull-ups, followed by at least three minutes of rest.

How long does it take to be strong enough to do a pull-up? ›

Train to do an unassisted pull-up in four to 12 weeks. Depending on the individual and how often you train for it, you can achieve your first unassisted pull-up in anything from four to 12 weeks. According to Dr Oluwajana, one of the most important things to remember is that you need to be consistent.

How long should 100 pull-ups take? ›

You can do 100 pull-ups in 4-6 hours if you're strong enough to do 15-25 pull-ups every hour, but it won't be easy. You can definitely try it when you have a week off or on holiday.

What is the most pull-ups done in 24 hours? ›

By the end of the 24-hour period, Tucker had completed 7,715 pullups, smashing the previous record by more than 100. Setting a world record is strenuous enough, but in order to officially hold a Guinness World Record, one has to go through a multitude of processes to prove the record has been broken.

How long should you rest between pull-ups? ›

The ideal rest time between sets for muscle growth is between 30 and 90 seconds. “It allows you to sustain a high level of performance while also maintaining high enough levels of mechanical tension and metabolic stress to optimize muscle growth," Thieme explains.

What percent of people can do a pull-up? ›

Of the 142 people asked, 68.3% of people answered that they were able to perform a pull-up. What is this? See the chart below to see how that changes per gender. How does that compare to what you imagined?

How can I get better at pull-ups in 2 weeks? ›

Grease the Groove for Better Pull Ups
  1. Let's say you can manage just about four reps in a row.
  2. Throughout the day, you'll do multiple sets (4-7 sets) at 50% of your max, which is two reps.
  3. If one rep is your max, then do multiple sets of one rep.
  4. Rest for a minimum of one hour between sets.
  5. Perform this 4-6 days a week.
Mar 8, 2021

How can I increase 20 pull-ups? ›

If you can already do 5 pullups, do sets of whatever number of reps is 2 to 3 reps shy of your max until you hit 50 total pullups each session. For example, if you can do 12 pullups, do sets of 9 or 10 until you hit 50 reps total. Volume is key—by tallying more reps, your sequential number will slowly build over time.

How many pull-ups can the average person do? ›

However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set. Any number above 8 for men and 3 for women is very good. You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.

Will I get better at pull-ups if I do them everyday? ›

You'll Get Stronger at Pull-Ups

If your goal is to be able to do 50 or more consecutive pull-ups, doing them every day is the best way to reach that goal. You'll develop plenty of back strength, but you'll also be able to do more pull-ups than most people you know.

Can I do 30 pull-ups everyday? ›

If you can perform 15 or more pullups in a single set before failure, doing a few sets of 10–12 pullups without going to muscular failure is probably safe to do every day. If you already have some training experience, you likely fall somewhere in between those two levels.

Is 25 pull-ups good? ›

Men should be able to perform at least 8 pull-ups, and 13-17 reps is considered fit and strong. And women should be able to perform between 1-3 pull-ups, and 5-9 reps is considered fit and strong.

How many pull-ups should a 14 year old do? ›

Boys nine to 12 should be able to do one pull-up; 13- to 14-year-olds, two pull-ups; 15 to 17, four pull-ups. GIRLS' FLEXED-ARM HANG -- Using an overhand grip, the girl must hang with elbows flexed and chin above the bar.


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