Pull-ups are the ultimate show of fitness and provide a nearly complete upper body workout on their own. They are difficult -- many people can't even do one, and those who can do them generally want to be able to do more. It is possible to increase your pull-up reps, but it has little to do with how much weight you can lift during other exercises. Pull-ups call a variety of muscles, large and small, into play, including ones you don't use for most other moves. Several training tips can put you on the right path, but ultimately, the only way to increase pull-up reps is to do pull-ups.
Step 1
Include more back and shoulder exercises into your strength training routine. Lat pull-downs and rows work virtually the same muscles and may get you more used to drawing power from those areas.
Step 2
Make sure your form is correct. Your hands can be at any width you choose, but your arms should be straight at the start, and your torso should be in line with your arms. Keep your hips straight -- drawing your knees to your chest will take some of the benefit out of the move.
Step 3
Cheat a little -- place a chair close enough to the bar that you can rest an outstretched foot on its back. Use the chair to give you the extra boost you need to squeeze out a couple more reps. Use the chair less and less until you don't need it at all.
Step 4
Take advantage of the downward as well as the upward motion. Lower yourself slowly instead of just dropping back down. This will increase your strength in the relevant muscles, and it will also teach you muscular control. Taking five seconds to lower yourself adds much more to the workout than you would think.
Step 5
Challenge yourself every time. Never settle for your previous best. If you could do five pull-ups last time, try for seven this time. If you can't, you can't. Try again later. If you do your pull-ups early in your back routine, you'll be more likely to go the extra distance than you would doing them at the end, when your muscles are fatigued.
Step 6
Install a pull up bar in a doorway in your home. Every time you go through the doorway, make yourself do a certain number of reps. This is a sneaky way to get in extra practice in between full-blown workouts. (2)
Step 7
Keep your body weight in check. Pull ups require you to lift your body weight, and if you want to do more, gaining weight will work against you. Include cardio in your fitness routine, and keep your caloric intake under control.
Tips and Warnings
- Wear weight gloves when you do your pull ups. Sweaty hands slip on the bar, and falls are painful.
- If you feel anything other than muscle fatigue, back off. Sharp or shooting pains usually signal damage. Consult your doctor.
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