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Can’t Do A Pull-Up? 5 Minute A Day Will Get You There

Can’t Do A Pull-Up? 5 Minutes A Day Will Get You There

Pull ups are tough, granted, but just 5 minutes a day can help you master this impressive bodyweight exercise. Ready to get started?

Master a pull up in days

 

 

 

Full pull ups – palms facing away from you – can be practised every day. In fact, frequent pull up drills and technique work will really help you transition into being able to bang out sets and reps of this back-building exercise.

 

5 Minutes Per Day

 

gravity fitness pull up bar

GRAVITY FITNESS PULL UP BAR

Portable, versatile, home fitness

  • Highly versatile- suitable for a full range of exercises including pull ups, dips, leg raises, incline press ups and front and back levers
  • Extended height: 192cm
  • Compact position height: 120cm
  • 3-year warranty against manufacturer defects
  • Carry bag included

ONLY £139.95 £109.95

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Spend just 5 minutes every day working on accessory exercises, pull up technique, drills, and partial pull ups to build the strength and confidence you need to do great pull ups.

 

1) Accessory work circuit

Choose 3 of our accessory exercises (below) and do 3 sets of 6-8 reps of each in a circuit format to build the muscular strength and endurance you’ll need to perform a pull up

 

2) Work on partial pull ups

Train the beginning of the movement by learning to engage your lats and start the pulling movement from your back, not your arms. Hang from the pull up bar and retract your shoulder blades, teaching your back muscles to start the big pull.

 

3) Slow negatives

Work on the strength you’ll need to perform controlled pull ups, by starting at the top of the movement. Jump, or use a chair, to get you to the top of a pull up position (chest at the bar). From here, slowly lower down, using your back muscles to control the negative.

 

4) Assisted pull ups

Once you have built the strength you need, and your body is familiar with the feeling of working the top and bottom of the movement, train full pulls ups using assistance. This can be a band around your feet, your feet on a chair, or a partner holding your feet.

 

5) Ready to go

It’s time to actually do a pull up. At first, you may only be able to do one. That’s great. Tomorrow, try again. In a short period of time, you’ll be able to do 2. From there, work with perfect form until your repetitions start to climb.

 

 

Accessory Exercises To Build Your Pull Ups

 

    Inverted Rows

Inverted rows work the same muscles as a pull up, but at a more forgiving angle. Lie under the bar, and grasp it using a pull up grip with arms wide. Keep your feet on the ground, hold your body straight, and tighten your back and glutes. Pull your chest towards the bar, hold, and lower back down slowly.

    Chin Ups

Chin ups are similar to pull ups, but with hands a little closer together and palms facing you. They bring more of your biceps into the movement, which is why they feel easier. Use them as a training exercise, but don’t rely on them.

    Single-Arm Hangs

Simply hanging from the pull up bar, and taking one hand off the bar, can build strength and teach your body what it feels like to hold your bodyweight through the back muscles. Your weight will dictate how comfortable these feel.

 

 

That leads us on to one final point: body weight. Pull ups are a great test of strength to weight ratio, so if you are heavy, you will find pull ups more of a challenge. If you are carrying extra weight, and can lose it without sacrificing your strength or performance, your pull ups will feel a lot easier.

 

Once you start practising pull ups, it’s amazing how quickly your body adapts.

 

Let us know how you get on!

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An Ergonomically Designed replacement top bar for your Pull Up Mate, that enables you to train in a whole range of new ways. With curved wide-grip bar ends, coupled with close and wide neutral grip bars, the range of muscles you can train and develop extends beyond the basic pull up or chin up.

BENEFITS:

  • ✔  More Exercises
  • ✔  Wider Muscle Focus Range
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Keeping your body in position while performing a pull up enables all the correct muscles to be used in their most effective movement. Having good core strength is key for this, as it means you can add tension to your core, maintain a hollow position, and focus on the muscles located in you arm and back to do all the work. It's surprising how much different a strong core makes to not only the pull up, but all exercises across the board. Good form is vital, and this is a necessary step to getting there. You don't need a 6-pack - the core is so much more than just the abs. We're talking the pelvic floor muscles, the internal and external obliques, the diaphragm, the erector spinae, the lumbar muscles, the deep rotators, and all the rest. Start working on your core, and you'll notice the difference in pull up technique almost immediately. ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** See Pull Up Mate on: https://www.pullupmate.co.uk/ Facebook: https://www.facebook.com/pullupmate/ Instagram: https://www.instagram.com/pullupmate
Core Development - Pull Up Weak Links: QUICK GUIDE
Just like bicep 21s, dips 21s utilises partial reps worked in with full reps for the ultimate pump and burn, but, for the triceps. Perform 7 reps top half, 7 reps bottom half followed by 7 full range to reach 21 total! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ******
Triset: Dips 21s
Working the rear of the arm, this exercise is a great way to dial in on your tricep strength! Having the arms overhead as opposed to pressing down puts more focused attention on the outer part of the tricep, the part that's on show 😉 ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Extended Tricep Extensions
Targeting the core and thighs, scissors are a great conditioning exercise. Go for as long as possible and feel the burn! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Hanging Leg Scissors
A stationary cardiovascular exercise, toe taps are great to work in with your resistance training to add a cardiovascular element. You could add it to the end of an exercise or between sets for active rests! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Toe Taps
Conditioning using your pull up mate. These side to side squats work the legs, the lower you go the harder they are. Try these to shape and tone the thighs and glutes! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Side to Side Squats
A plyometric exercise, these press ups will work your explosive power. Helping you develop a more dynamic, explosive strength! http://www.pullupmate.co.uk.
Exercise: Alternating Plyo Press Up
Inverted row for back and the running plank for abs. One muscle rests while the other works, get more done in the time you have with supersets! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Superset: Wide Grip Inverted Row SS Alternating Running Plank
The rear tricep dip is a foundation exercise for building your triceps. Start with your feet on the floor then progress to feet raised as seen here! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Rear Tricep Dips w/feet Raised
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Need something to practice on at home?

Door pull up bars just aren’t going to cut it, especially if you’re renting.

And fixed bars? Fine if you own your place and have space outside. But even then they are left out in the elements, parts rust, padding falls apart. 

A portable pull up bar is what you need if you’re serious about building upper body strength. And it’s not just for experts. Start at the beginning, build up strength, work on your back muscles and before you know it, you’ll be pulling 5 reps easily.

gravity fitness pull up bar

GRAVITY FITNESS PULL UP BAR

Portable, versatile, home fitness

  • Highly versatile- suitable for a full range of exercises including pull ups, dips, leg raises, incline press ups and front and back levers
  • Extended height: 192cm
  • Compact position height: 120cm
  • 3-year warranty against manufacturer defects
  • Carry bag included

ONLY £139.95 £109.95

Buy Now

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Pull Up Mate: Bodyweight Training Tips and Advice from the Pros

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