How Can I Improve The Number Of Pull-ups I Can Do?

The pull-up is an exercise frequently performed in strength-training routines, the President's Physical Fitness Challenge, and military screening that trains the vertical pulling pattern and involves primarily the latissimus dorsi, biceps brachii, and gripping muscles and relies heavily on upper extremity and torso strength. The world record for most pull-ups in one hour by a male is 1008 held by Stephen Hyland of Great Britain and 721 for females held by Alicia Weber of the United States.

Step 1

Enhance your grip strength by performing exercises loaded heavily that require you to link your body to a bar using your hands like the farmer's walk, recommends grip training expert, Jedd Johnson. Pick up two heavy dumbbells, about one half of your body weight, squeeze the handles tightly, and walk for up to 40 yards. Take a break and repeat up to three more times.

Step 2

Vary your pull-up grip from normal to narrow and wide with your hands facing toward your body and away from your body. According to strength coach Michael Boyle, novice athletes should choose a new grip style each month. For an additional challenge, try the towel pull-up, which requires a strong grip and good pull up technique. Drape a bath towel over a pull-up bar, grasp one end in each hand and perform as many pull-ups as possible until you are unable to maintain your grip. Do two more sets of the exercise.

Step 3

Perform "mini-workouts" throughout the day to improve the efficiency of your nervous system, recommends Pavel Tsatsouline, a military fitness expert. Up to five times per day, grip a pull-up bar with the grip you will be testing and perform one to three sets of one to three repetitions. This is akin to shooting free throws frequently to improve your ability to make shots.

Step 4

Build strength using heavy pull-ups for few repetitions, recommends strength coach, Eric Cressey. Wear a weight vest or attach weights to your hips using a dip belt and perform up to 10 sets of one to two repetitions one day per week.

Step 5

Build endurance using drop sets, recommends performance coach, Nick Tumminello. Grasp the bar and perform as many pull-ups as you can with good form. When you can complete no more, immediately take the smallest strength training band, and loop it over the bar and place one knee inside the loop. Perform repetitions until you cannot any longer, and move to a bigger elastic band. Repeat the series two to three more times.

Tips and Warnings

In the week prior to testing your pull-ups, do only two to three light sets of pull-ups to allow the body to recover to be prepared to give its best effort.
Consult your physician before beginning any exercise program to ensure you are healthy enough to train intensely.