Pull-ups ... how to begin?

S

sunflower

0
I'm relatively new to fitness but after a couple of month of aerobic training and weight lifting I really feel much much better and very motivated...
One day I tried doing a clasic pull-up, and I was far away from doing even one...
It felt very bad :)
My question is...? What do i do to improve myself on this exercise when I cannot do even one?
Same goes for push-ups?
I heard that once you can do a couple of these reps it's pretty easy to advance ...

Please tell me what to do ?
ThankS!
 
Have you tried doing negatives for the pullups?
You start by having someone help you to the top position (bar at chest) and slowly lower yourself down. try to lower down as slowly as possible (like 30 secs) and do as many as you can. That should help you to be able to do regular pullups in no time. As for pushups yikes try building your strength up with db bench presses and do planks to strengthen your core.
 
sunflower said:
I'm relatively new to fitness but after a couple of month of aerobic training and weight lifting I really feel much much better and very motivated...
One day I tried doing a clasic pull-up, and I was far away from doing even one...
It felt very bad :)
My question is...? What do i do to improve myself on this exercise when I cannot do even one?
Same goes for push-ups?
I heard that once you can do a couple of these reps it's pretty easy to advance ...

Please tell me what to do ?
ThankS!
Click to expand...

My girlfriend had the same problem. To start, she did negative pullups, meaning she jumped up (or I picked her up) and she let herself down slowly.

No need to feel bad, it takes time. Keep practicing :)
 
If you can have access to a fitness center (if you go to college and its free at school) or a fitness place outside of school (outside of school you have to pay money)...there's a chin up/dip machine and you can change the weight to how ever many pounds you want based on your weight and strength (You'll have to adjust until you can get 12-15 reps in without failing). its better than having a person try and do it with you.
 
xswtsalvationx0 said:
...there's a chin up/dip machine and you can change the weight to how ever many pounds you want based on your weight and strength (You'll have to adjust until you can get 12-15 reps in without failing). its better than having a person try and do it with you.
Click to expand...
Yes.

This is the assisted pull-ups/assisted dips machine. I went from starting out at 14 lbs. assisted, and progressively decreased the weight each session so that lighter weight would be helping me, and I was really starting to lift more of my body weight. And now, I'm able to do regular pull-ups, unassisted. :) I can't wait to start adding extra weight.
 
For push-ups, if you can't even do one (I suspect you can do aty least one or two) then start on your knees.

Once you start feeling comfortable with your knee push-up sets, do as many as you can on your toes - even if it is only one or two, then continue the rest of your set on your knees.

Slowly work up the number of toe push-ups until you don't have to drop to your knees at all . . .

. . . then you can start doing push-ups with your toes on a bench :D
 
I almost ready to do regular pull ups/chin ups and dips. I need a few more weeks with it.

I do have a question though - once you use bodyweight and then need to add more weight, how do you do that?
 
RedT said:
For push-ups, if you can't even do one (I suspect you can do aty least one or two) then start on your knees.

Once you start feeling comfortable with your knee push-up sets, do as many as you can on your toes - even if it is only one or two, then continue the rest of your set on your knees.

Slowly work up the number of toe push-ups until you don't have to drop to your knees at all . . .

. . . then you can start doing push-ups with your toes on a bench :D
Click to expand...

An alternive is the stability ball too with the feet on the ball.
 
xswtsalvationx0 said:
I almost ready to do regular pull ups/chin ups and dips. I need a few more weeks with it.

I do have a question though - once you use bodyweight and then need to add more weight, how do you do that?
Click to expand...

Belt with a chain attached that you add weight to.
In the beginning, with low weight added you can just hold a barbell between the feets or knees.
 
Don't feel bad, there are a lot of pretty strong men who can't do a pull up either! I always love it when some 250+ pound gorilla out bench presses me, and can't even do 1 complete correct pull up, while I am doing 8-12 reps with 25 pounds added (of course a 300 pound bench press by a person who weights 300 pounds is not nearly as impressive as a 200 pound bench press by a person who weights 150 pounds!). Bodyweight pull ups are the great equalizer. Being able to do them is quite satisfying and it is well worth any effort it takes to learn to do them. Of course the same goes for squats and deadlifts, since most of those bench pressing muscle heads never do any leg work, or at best a few leg presses and extensions.
 
Tnx guys..
I'll guess I'll try doing negatives and assisted chins (there's a machine in my gym, I've always avoided it)
It's funny, but I really cannot do even one correct pushup. I'm all new to fitness, never really did any sports in my life and I'm determined as hell to change that! I want to be able to do at least 10 pushups in 2-3 months!
I don't have any pounds overweight, I just don't have any muscle yet. :)
Oh yes, and I'm a girl :)
tnx!
 
sunflower said:
Tnx guys..
I'll guess I'll try doing negatives and assisted chins (there's a machine in my gym, I've always avoided it)
Click to expand...

I wouldn't avoid it. I use the assist when I need to do pull-ups.

Other options:

Negatives (mentioned)
Get a jump band, hook it over the bar, loop it around your legs and use it to assist
The assist machine.
Pull-downs.

It's funny, but I really cannot do even one correct pushup.
Click to expand...

This also has couple options:

Do them on your knees.
Do then against the wall and work toward a bar or bench that puts you at a greater lean and keep working your way down to the floor.
Bench presses
 
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