The Ultimate Pull Up Progression Plan for Beginners (2023)

If push-ups aren't one of your favorite exercises, it's time to change that up. Finally, the pull-up is one of the best upper body exercises you can do for strength and hypertrophy.

But what if you can't do push-ups?

First of all, don't be shy or anything, it's a very difficult exercise. Second, with hard work, dedication, and a foolproof barbell progression plan, almost anyone can learn to do chin-ups, let alone progress to more advanced chin-up variations, including you.

In this guide to mastering pull-ups, we'll cover:

• The benefits of pull-ups.
• Pull-up muscles worked.
• How to do a pull up with proper form.
• Take the quiz to see how you rank in your demographic, among other things.
• A complete pull-up progression plan for beginners.
• Pull variations and progressions.
• lifting training.
• Raise challenges.
• Frequently asked questions about pull-ups.

is that youlataIf you do push-ups, you'll find this guide helpful as we show you ways to go beyond simple push-ups. That way, you can continue to build strength, endurance, and upper body muscles with this absolutely essential bodyweight exercise.

Without further ado, it's time to get up.

Benefits of the pull-up

The pull-up is one of the most important upper body exercises you can do. No matter what training program you do (bodybuilding, calisthenics, weight lifting, etc.), pull-ups should be included in your training program. No questions. It's an essential exercise for building upper body mass and traction. This goes for all fitness levels and it works for all fitness levels due to its incredible versatility.

However, it is considered a more advanced exercise as you need some strength to do push-ups properly. Fortunately, there are regression exercises and modifications so you can transition to a standard pull-up as you gain strength, and that's exactly what you'll learn here.

If you can't do push-ups, this should be one of the first things you want to master in the gym. There is a reason to be included in all fitness tests (eg military). It's a clear indicator of overall strength, just like pushups.

What are pull-ups for?

1. The pull-up is one of the most effective.compound exercisesStrengthen and develop back muscles, including latissimus dorsi, trapezius, erector spinae and infraspinatus. What man doesn't want a strong, broad back like a silverback gorilla? And what woman doesn't want a beautiful defined V-shape on her back?
2. Pushups also strengthen your biceps, forearms, and shoulders. In fact, many would agree that pull-ups and pull-ups are the best bicep exercises you can do. The best part is that you only need your own body weight.
3. Push-ups will help you with this.build incredible grip strength. Totally underrated.
4. They also increase shoulder stability and core strength! Because those are your stabilizing muscles when you do push-ups.
5. Increases upper body explosiveness. This leads to improvements in all areas of your fitness as well as in competitive sports.
6. You burn a lot of calories. Pull-ups are hard, so they get your heart pumping like crazy, allowing you to burn more calories (and therefore fat).make your circulation work.
7. There are so many ways to move forward. If the strict pull-up becomes too easy, you can progress by adding more reps, shortening your rest time, doing more difficult variations, or adding more weight to your body (weight vestor weight belt). There are many ways to make pushups more challenging (or easier). Plus, each pull-up variation creates a different stimulus for your muscles, which is great for increasing strength and overall muscle building.
8. They are a little easier on the joints than other exercises. Unlike squats, deadlifts, bench presses and bench presses, pullups put much less stress on your joints. The best part is that they offer just as much reward as the big lifts. Push-ups are, for the most part, high-reward, low-risk. There aren't many exercises like this one (belchingThese are high-reward, low-risk exercises!).
9. Push-ups help improve your posture.

The above list is not an exhaustive list of pull-up benefits. We could go on and on about why pushups are great, but let's leave it at that. You understand.

Will push-ups make me fat?

Absolutely. Push-ups are the most effective bodyweight exercise for building muscle mass and upper body strength because they are so challenging. In fact, even on big lifts, pushups come out on top for building lats and biceps. Push-ups put a lot of stress on your upper body muscles. By doing push-ups weekly, you'll build an impressive back and arms.

And to reiterate, once standard pull-ups become easy, there are plenty of ways to increase the difficulty so you can keep making progress and building muscle...

For example, you can:

• add more reps
• Less downtime
• make more sentences
• Make a harder variant
• Load your body with a weight vest or belt.

All these methods will make it possibleprogressive overload.

Pull ups worked muscles

Let's take a look at the anatomy of muscles trained with a standard pull-up. That's good to know and should help.mind-muscle connection.

Primary (motor) muscles:

• Latissimus dorsi (larger back muscle) – prime mover**
• biceps
• Brachioradialis and brachialis (forearms)
• infraspinatus
• lower trapeze

Secondary muscles:

• posterior deltoid
• diamonds
• shoulder lift
• pectoralis major/minor

Stabilizers:

• Rotator cuff muscles (infraspinatus, supraspinatus, subscapularis, and teres minor)
• Triple
• oblique
• column straightener

Importance of grip strength for pull-ups

Grip strength is an important factor in pull-ups. Even if your back and arms are strong enough to lift it, you won't be able to do it if you don't have grip strength (and grip endurance). Therefore, working on your grip strength will directly improve your pull-ups.

We will be adding some specific pull progression exercises to our plan. But there are also other things you can do.improve your grip strength.

HOW TO PERFORM A PULL-UP WITH PROPER FORM

1. Get into a full suspension position, which means hanging all the way down with your arms extended and shoulder blades relaxed. Your hands should be slightly wider than shoulder width apart.
2. Activate the shoulder blade by pulling it down and back (pull the shoulder blades back and press them down). This will allow you to use your lats and arms to pull yourself up. Skipping this step can cause instability.
3. From there, use your back (focus on your lats) to lift your body in a straight line. Your arms are there to help you, not to do all the work.
4. Keep your chest lifted and shoulder blades engaged as you pull up.
5. Rest your chin on the bar. Then slowly lower your back with your arms fully extended and repeat the exercise.

TIPS ABOUT THE PULL-UP FORM:

• Everything must be done in one fluid motion. Hang dead -> Scapular activation -> Stand up...it's all one smooth movement.
• Don't make traps. Do not lean or rock your body unless you are doing CrossFit. It's better to do 5 strong push-ups than 10 punches.
• Use full range of motion. Again, doing 5 perfect push-ups is better than 10 half reps.

LIFTING TEST

1. Make sure you have a bar that is high enough to hang completely (preferably with straight legs).
2. Use the correct push-up form we discussed above and do as many push-ups as you can.
3. Register your score.

Remember, these are full ranges of motion, strict pull-ups. no tricks

Test results:

This is the average number of push-ups teens and adults (men and women) can do. Look how you behave!

teenagers:

• Guys 13-18: 3-8 pull-ups is average. The older you are, the taller you must be.
• Girls 13-18 years old: 1 pull-up is average.

Adult:

• Men: 8 pull-ups is average, 13-17 is considered above average.
• Women: 1-3 pull-ups is average, 5-9 is considered above average.

Based on your test result, you can train as follows:

• If you cannot do a proper pull-up:Follow the pull-up progression chart below from start to finish.
• If you can pull correctly but are below average:Ignore the pull-up progression chart and work on strict pull-ups. Band-assisted push-ups and negatives will also benefit you at this stage (you'll see them in the push-up progression chart below). Practice push-ups 2-3 times a week if you can. Perform 5 sets to near failure at a time. Do this and you'll see your reps increase quickly. Make sure you get plenty of rest between days to allow your muscles to recover.
• If you get average or above average reps:Start practicing some more advanced pull-up variations and weighted pull-ups. You can also try other progressive overload methods, such as: For example, decreasing rest time, decreasing reps (slower pace), or adding more reps. That way, you can continue to improve your pushups and become stronger, taller, and have more upper body endurance.

Why can't I do push-ups?

There could be a number of reasons why you can't do a pull-up, including being completely mental. The most common reason people can't do push-ups is because they lack upper body strength and/or grip strength. This could be due to lack of strength training, injury, or being overweight.

The good news is, if you put your mind to it, you can do it. Training pull-ups is easy. Follow the pull-up progression guide below and you'll be doing your first pull-up before you know it!

What is a pull-up progress plan?

A pull-up progression plan is designed to help you build the strength and stamina needed to do your first pull-up. In essence, the plan beginswith simple regression exercises and then progress from there with select pull-up variations and assisted pull-ups.

The regression exercises will also have a progression. This means they get harder and harder until you can get a proper pull up. Some of the regression exercises will also prepare you to develop good pull-up habits.

Some things to keep in mind:

• If a regression exercise is too easy for you, you can skip it and start at a point in the progression plan that makes sense for you.
• If you're still having difficulty with an exercise, stick with it for another week or two until you get the hang of it.
• On the other hand, if the exercises become easy quickly, continue at your own pace.

Who should follow a pull-up progression plan?

Simple answer. Anyone who can't do a pull-up with proper form.

If you can do pull-ups but not as much as you'd like, keep working on strict pull-ups. Do at least 5 sets of near-maximum reps twice a week. You can also incorporate some pull-up variations into your workout.

Finally, once you can do decent pull-ups for a decent number of reps, start adding weight to your pull-ups and try some pull-up variations as this will allow you to make steady progress hitting the muscle fibers. behind everyone's back. angles.

Get inspired before you start...

World record for pull-ups: 4,321 pull-ups in 24 hours. Defined by Mark Jordan, a 54-year-old American from Texas.

DESIGN A PROGRESS PLAN

This is what you've been waiting for: the perfectcall progression program.

Below is a video explaining how to practice pull ups and get stronger for pull ups with progression exercises. We've also written it all down in a step-by-step, week-by-week format, right below. We even have a pull-up progress chart so you can capture or refer to it as you do this pull-up routine for beginners.

We guarantee we'll take you from Pull Up Zero to Pull Up Hero if you follow our 9-week plan for pull-ups.

FYI: This is not a Crossfit pull-up progression plan, so you are not learning how to learn the kipping progression or the butterfly pull-up progression. You are here to master the strict pull-up.

YOUR 9 WEEK PROGRESSION PROGRAM:

Our pull-up progression program is 9 weeks long and you won't be doing any hard pull-ups until week 9.

We recommend that you perform each exercise at least once a week for the recommended sets and reps, but 2-3 times a week would be better if you want to develop push-ups faster. If you wish, you can add these exercises to your regular routine.

Necessary equipment:You need a low bar and ahigh pull up bar🇧🇷 There are also band-assisted pull-ups built into this plan, so you'll need a41" loop resistance band🇧🇷 However, if you don't have one, you can replace it with an assisted pull-up machine. Progression with assisted pull-ups isn't as good as with resistance bands, but it will work just as well.

WEEK 1-2:

In weeks 1 and 2, you do the Australian pull-up progression, which is basically variations on reverse rows. There are three exercises to practice.

Exercise 1: Australian pull-ups (barbell at navel level) – 10 reps x 3 sets

• In this exercise, your body is upright in the starting position.

Exercise 2: Australian pull-ups (barbell mid-belly to chest) - 10 reps x 3 sets

• In this exercise, the starting position is diagonally across your body.

Exercise 3: Aussie pull-ups also known as reverse rows (barbell chest height) - 10 reps x 3 sets

• This exercise is essentially your first beginner pull-up. In this case, your body is almost parallel to the floor. Your feet are stretched forward.

WEEK 3-4:

Continue with exercise 3 above and add the next two pull-up progression exercises to your routine for weeks 3-4.

Exercise 4: Dead Hangs - 9 sets x 10-60 seconds (as long as you can take it)

• Normal Grip: 3 sets
• Long Haste: 3 sets
• Enger Griff: 3 jogos

Exercise 5: Low Shoulders - 5 sets x 10 reps

WEEK 5-8:

Continue with exercise 5 above and add the next two pull-up exercises to your routine for weeks 5-8.

Exercise 6: Band Assisted Pushups - 5 sets x rep max.

• Assisted lifts are a big step in your progression plan. This is the first time you've actually done pull ups! For pull-up progression, start with the resistance band with the most support needed (bigger bands or multiple bands together) and slowly increase to fewer bands or lighter bands in weeks 5-8.

Exercise 7: Negatives - 5 sets x 8-10 reps

• Use a chair or jump into position.
• From the top position (chin on the bar), lower yourself down as slowly as possible.

WEEK 9+:

Exercise 8: PULL UPS - 5 sets x maximum repetitions

• Do your first push-up. Even if you can only do one pull-up with good form, do sets of 1 pull-up!
• Over time, you'll quickly notice that your rep count improves.
• Make sure you do full push-ups. If you can't do that, you'll work on the chest-to-bar pull progression from here.
• Finally, you can do weighted pull-ups or other advanced pull-ups.

Also practice pull-up grip variations!

Experiment with different grip variations once you've settled on the standard grip.

• Close-grip pull-ups
• Wide grip pull-ups
• Pull ups as neutral push
• alternative pull ups

We will see this in more detail below.

dropdown progress chart

Here is a table that covers all of the above. You can take a screenshot of this when you start the pull-up progression program.

WHEN TO DO THESE pull-up exercises?

Do these exercises 1-3 times a week, week after week, evenly spaced apart (make sure you have fully recovered from your previous workout).

You can do this at the beginning of your regular training program for the next day. Or you can do it separately from your regular training schedule (i.e. if you work out in the evening, do it in the morning).

MORE STRENGTH DEVELOPMENT EXERCISES FOR LIFTS

In addition to the pull-up progression plan above, you can train pull-ups with other resistance exercises.The following exercises work as a progression of the pull-ups because they build strength in the same muscles that are used in the pull-up.

• lat pulldown
• one arm oar
• slash lines
• Bicep curls and other arm exercises.
• dead weight

essentially allpull exerciseThis will help build muscle for pull-ups. But the best way to increase pull-up strength is by doing pull-ups!

VARIANTES PULL-UP

All of the pulling exercises will be a vertical pulling motion, so they pretty much work the same muscles no matter which variation you choose.

However, depending on the variant chosen, there are differences as to which muscles are most activated and how intense the muscle contraction is. For example, a wide-grip pull-up emphasizes the lats more, while a narrow-grip pull-up engages the biceps more.

Once you master the standard pull-up, performing different pull-up variations will be beneficial for developing your lats, mid-back, hamstrings, biceps, forearms, and even your core.

Also, by recruiting your muscles evenly, you'll have more balanced strength and help you become more resistant to injury and muscle overuse.

footprint variations

Pegada pronada (overhand) vs. supinada (underhand):

The overhead grip will be more difficult than the undergrip because the biceps are in a less-than-ideal position, making it difficult to generate maximum power.

Note: Overhand counts as a pull-up. Underhand is a chin up.

neutral grip:

This is a grip where your hands are facing each other. This would be considered an intermediate difficulty between the over and under grip.

switch handle:

Here one hand is pointing in (down) and the other is pointing out (up). This is like a normal deadlift grip. This isn't a typical pull-up grip, but it's a way to change the angle at which you hit the muscles. Just make sure you alternate evenly which hand is up and which is down.

Variations in footprint width

You should also consider the distance between your hands, as this changes the stimulus on your muscles.

strong fit:

Standard handle:

handle width:

The wider the grip, the harder the pull will be, as the lats will receive less help from the arms.

14 MAIN ELEVATIONS VARIATIONS:

Let's take a look at our favorite pull-up variations. We've arranged them from easiest to hardest.

The main purpose of push-ups is that you can hit your back from all angles. Thanks to these variations, you only need one pull-up bar to get a great back workout. For minimalists, this should be music to your ears.

These pull up variations can also be used for an advanced pull up progression plan!

1. Lift your chin

Grip: supinated (underneath)
Hand position: shoulder width
Primary muscles worked: Emphasis on biceps, teres major, mid back

2. Switch Grip (aka Mixed Grip)

Grip: Under/Over (Like Deadlift)
Hand position: Slightly wider than shoulder width
Primary muscles worked: Emphasis on arms and lats

Note: Be sure to change your grip each set to train your body evenly.

3. Pull up with medium grip

Pegada: finding (overhand)
Hand position: slightly less than shoulder width
Mainly trained muscles: Emphasis on Iinner lats, lower trapezius and pectorals.

4. Close the handle

Pegada: finding (overhand)
Hand position: centered and together
Primary Muscles Worked: Emphasis on Biceps, Iinner lats, lower trapezius and pectorals

5. Pull-ups as a neutral push

Grip: Neutral (facing each other)
Hand position: slightly less than shoulder width
Mainly trained muscles: emphasis on lLatissimus dorsi, trapezius, biceps

Note: We didn't have a standard neutral pull-up bar to demonstrate that day, which would have been easier than parallel bars. The closer your hands are together, the easier it will be.

6. Pull-ups like long leg

Pegada: finding (overhand)
Hand position: Half foot to one foot wider than shoulder width on each side
Key muscles worked: Emphasis on lat doris, trapezius, rhomboids, external obliques

7. Command pull-ups

faucet: in/in
Hand Position: Stacked: Body perpendicular to the bar, just below.
Primary Muscles Trained: Emphasis on biceps, trapezius, latissimus dorsi.

8. Slow down on push-ups

Grip: Overhand
Hand position: Standard (at shoulder height or slightly above shoulder width)
Main muscles worked: Emphasis on lats, trapezius, biceps, rhomboids. This works the same muscles as a regular pull-up (i.e. the entire back) but with a more eccentric contraction. As such, this is a great move to build strength and endurance in your pull-up game.

9. Push-ups behind the neck

Grip: Overhand
Hand position: wider than shoulder width
Main muscles worked: Emphasis on lats, trapezius, rhomboid major and minor, pectorals, biceps, teres major.

10. Feel-if pull-ups

Grip: Overhand
Hand position: wider than shoulder width
Primary Muscles Worked: Emphasis on lats and core.

Note: It will be very difficult to get your chin over the bar in this exercise, but it will still be effective if you can't.

11. Drag the lines up

Grip: Overhand
Hand position: wider than shoulder width
Main muscles worked: Emphasis on lats, forearms, shoulders, erector spinae, rhomboids, teres major.

12. Typewriter pull-ups

Grip: Overhand
Hand position: wider than shoulder width
Primary Muscles Worked: Emphasis on lats and arms

Note: In this case, pull to the side so that your chin is over the bar and close to your hand. Then, keeping your chin on the bar, move along the bar to the other hand and return to the starting position. It's similar to pull-ups across the world.

13. Pull up

Grip: Overhand
Hand position: shoulder width
Primary muscles trained:Emphasis on lats, biceps, forearms, traps, core.

Note: For this example, you can start with cues (as shown in the image, this was done with kipping pull-ups). As you build strength, try to do high pushups without tipping over. This move will directly help you gain strength and proper form to perform a muscle-up. It is a muscle building exercise.

14. Plyometric push-ups (and clap push-ups)

Grip: Overhand
Hand position: shoulder width
Primary muscles trained:Emphasis on latissimus dorsi, trapezius, rhomboids, external obliques

Note: For this case, make the bar look like a high bar you want to explode so you can get your hands off the bar (above the bar) and then catch the bar on the way down. It's a very explosive exercise and the best plyometric back exercise you can do. If you can build up the strength to do this, try clapping your hands on the bar.

More advanced pull-up variations:

As you get really strong, you can start trying even more advanced pushups like:

• archer push ups
• Musk-Ups
• One arm pulls up
• L-shaped elevations
• towel lifting

How do I incorporate variations into your pull-up routine?

At a minimum, you should be doing push-ups at least once a week for 3-5 sets. While hard pull-ups are always a must, you can mix and match variations as you see fit.

Well, if you really want to emphasize your pull-up training, the best pull-up routine will include more variations and therefore more sets. You can do this by spreading your volume out over the week.

For example, as your first session, you could do the following:

• 3 sets of long opening
• 3 sets of standard pull-ups
• 3 sets of pull-ups
• 3 define command
• 3 sets of L-sit pushups

Then, in the second session this week, you can do the following:

• 2 sets of long opening
• 2 standard sets
• 2 sets of pull-ups
• 2 sets behind the neck
• 2 offset sets (each side)
• 1 Do push-ups with palms
• 1 set of high pull-ups

Note: If you're incorporating pull-ups into your regular routine, the above is probably too much. So adjust as needed and don't worry so much about the perfect plan. Just get out there and do some push-ups.

2 dominated

Here are two pull-ups you can try.

1. Pull up training for beginners:

• 5 sets x max reps

Do you expect something deeper? No, that's it, just go out there and do your sets. If you can make more sentences, do it! However, try to do at least 5 sets.

2. ADVANCED TO ADVANCED pull up training:

With pull-up variations, you can work all your back muscles, so you can get a serious back workout with just the pull-up bar. This is a good pull-up only workout that includes different pull-up variations and targets all the back muscles effectively along with the biceps, forearms and core.

• 3 sets wide grip x max reps
• 3 standard sets x max reps
• 3 sets of pull-ups x max reps
• 3 sets of seated pull-ups L x 80% rep max.
• 1 set of slap pull-ups x 80% rep max.
• 1 set of command pull-ups x 80% rep max.
• 1 set (each side) of staggered pull-ups x 80% rep max.
• 1 set of high pull-ups x 80% rep max.
• 1 jogo Dead Hang x Max Time
• 1 set of standard pull-ups x max reps

6 LIFTING CHALLENGES

Try these push-up challenges after mastering push-ups. Record your results and see how you improve over time.

Make sure you warm up before trying any of these challenges.

1) 1 Minute Pull Up Challenge (Beginner to Advanced):

See how many strict push-ups you can do in 1 minute.

2) 5-minute lifting challenge (intermediate):

See how many strict push-ups you can do in 5 minutes.

3) 10-minute lifting challenge (advanced):

See how many strict push-ups you can do in 10 minutes.

4) 100 rep pull up challenge (intermediate to advanced):

Take the time to see how long it takes you to do 100 push-ups with proper form.

5) Weighted Pull Up Challenge (Intermediate to Advanced):

Test your 1RM in weighted pull-ups.

6) Dead Hang Challenge (all levels):

See how long a pull-up bar can lasthanging dead🇧🇷 If you have a strong grip, try doing this with one arm too! Try both sides.

How many reps and sets should I do for pull ups?

Push-ups are like any other exercise. Typically, you'll want to work in the 5-20 rep range.

Whichever rep range you choose, be sure to challenge yourself in that rep range. oneIncrease the difficulty, add weight with a weight vest or weight belt.

HOW FREQUENTLY SHOULD I DO ELEVATIONS?

If your goal is to improve your pull-ups, you should do them as often as possible. Just make sure your muscles have recovered from the previous session. Do push-ups at least once a week.

Can I do push-ups every day?

It really depends on your fitness level. When you're just starting out, your body needs more time to recover. So, ideally, you'll be doing push-ups when your muscles recover, which would probably be 2-3 times a week (every few days).

The best thing about pull-ups is that you progress quickly. If you can only do 1 or 2 push-ups right now, don't be surprised if you can do 10 in a few weeks. Once they start to get easy, change your pace, rep schedule, rest time, etc. Try to keep increasing the difficulty like this.

If you currently have a high level of fitness, standard push-ups won't be as taxing on your body and you'll be able to do them more often. That said, increasing the difficulty would be more beneficial than doing the same standard set of pull-up reps every day. And if he did, it would hurt and his muscles would need time to recover. So you would do them 2-3 times a week as a beginner.

Make sure you get plenty of sleep, eat well, and drink plenty of water for optimal recovery.

Related Content:

• Pull Ups vs Pull Ups, what's the difference?
• The 13 Best Pull-Up Alternatives to Train the Same Muscles