How To Get In Shape For Pull-ups

The best way to get in shape for pull-ups is to practice them. You can use a spotter, which is someone to help push you up, perform upper body strength exercises, or use a gravitron and other machines to help build strength to perform pull-ups on your own. Pull-ups primarily use the back, bicep, and forearm muscles. The stronger these muscles are, the more pull-ups you will perform.

Step 1

Use a gravitron to help build strength for pull-ups. A gravitron is a weight-assisted pull-up machine. If you weigh 120 lbs. and set the gravitron to 120 lbs., you have 100 percent assistance with your pull-up. It will be very easy to perform the pull-up because all of your weight is being pushed up by the machine. As you gradually reduce the weight on the machine, less and less of your body weight is being pushed up. As you get stronger, eventually you will not need any weight to assist you and you will perform the pull-up on your own.

Step 2

Lose some weight. Stew Smith, a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association, says it helps to not be 40 to 50 lbs. overweight and to practice doing pull-ups at least three times a week. Obviously, the less weight you have to pull up, the easier it will be.

Step 3

Do push-ups to build the "pull-up" muscles. Maj. Charles Lewis Armstrong, U.S. Marine Corps, prepared himself to attempt to set a world record in number of pull-ups completed in a single exercise session. According to Armstrong, the push-up is one of the best, single exercises for strengthening the entire set of muscles that makes up the shoulder girdle. Push-ups should be performed on a daily basis.

Step 4

Utilize the lat pull-down machine. This machine is basically a reverse pull-up. Instead of pulling your bodyweight up, practice pulling down to help build your back and forearm muscles. Pull the bar down in front of your head until you reach your collar bone.

Tips and Warnings

Practice every day. Do not focus on the number of pull-ups you can do. Instead, concentrate on building strength, proper form, and getting your chin above the bar.