Fast Diets For Dummies
Book image
Explore Book Buy On Amazon

The pull-up is also a classic upper-body strength builder and the perfect complement to the push-up, because when you push, you must also pull. Although a pull-up is more difficult, you can do one. Even if you can't right now, with some practice, you can do one.

Here's how to do a proper pull-up:

Hang from a bar or a set of rings with a shoulder-width grip.

Hang from a bar or a set of rings with a shoulder-width grip.

Make sure your palms are facing away from you for a pull-up. If they’re facing toward you, then you’re doing a chin-up.

Tighten your whole body by squeezing your butt, bracing your abs, sucking down your shoulders, and bringing your body into a hanging plank position.

Tighten your whole body by squeezing your butt, bracing your abs, sucking down your shoulders, and bringing your body into a hanging plank position.

Try to create as much space between your shoulders and ears as possible. A hanging plank position, also known as the hollow position, is a straight line from the back of your head down through your tailbone. Just holding the hanging plank position can help tremendously to build the strength needed for a full pull-up.

Pull up by driving your elbows down hard toward your hips.

Pull up by driving your elbows down hard toward your hips.

Don’t use any momentum or sway when performing pull-ups. Focus on getting stronger. Try to get your throat against the bar. An even better finish is to get your chest against the bar.

Descend under control and back to a full dead hang position with your elbows fully extended.

Half-reps don’t count.

About This Article

This article is from the book:

About the book authors:

Dr. Kellyann Petrucci, author and nutritionist, appears on various news streams nationally and conducts workshops and seminars worldwide to help people feel — and look — their best. She is also the author of the popular website www.DrKellyann.com and gives daily news, tips and inspiration on twitter @drkellyann. Patrick Flynn, a fitness minimalist, is the coauthor of Paleo Workouts For Dummies, and the driving force behind a top 500 Health and Wellness blog Chronicleofstrength.com.

This article can be found in the category: