Pull-Ups

[ehelms]

I can do between 10-12 cold, correctly.

How many can you do?

[DoD NucE]

Here's a pull up question.... I can only do like 1 or 2 correct pull-ups right now. I will be working on the gravitron machine at the gym to improve that, so hopefuly that will help as well. However my question is, if I do chin ups, will that help me do more pull ups even though not all the muscles used are the same? I can do probably 8 to 10 chin ups, just not so many pull-ups. Should I continue to do more chin ups, or just concentrate on doing pull up routines on the gravitron? Thanks

[ehelms]

Originally posted by DoD NucE
Here's a pull up question.... I can only do like 1 or 2 correct pull-ups right now. I will be working on the gravitron machine at the gym to improve that, so hopefuly that will help as well. However my question is, if I do chin ups, will that help me do more pull ups even though not all the muscles used are the same? I can do probably 8 to 10 chin ups, just not so many pull-ups. Should I continue to do more chin ups, or just concentrate on doing pull up routines on the gravitron? Thanks


Although I am by no means a fitness guru, I know a little about this and that. I suggest you use a work-out where you use all of your back muscles and biceps. Modify it every now and again so your body doesn't get used to it to avoid hitting a plateau. However, there is some argument that you will eventually hit a plateau, but at least you can postpone it with proper training.

Do a search for the Armstrong Pull-Up program. It has helped me out. Also, you have to get out there and do 'em to get better at them. Good luck. You'll do fine. Don't forget to rest.

:)

[gotcha]

do pull ups

[Pkane100]

Can someone tell me if FLETC (USSS 1811 to be specific) has a standard pull up grip. What I mean is, do you have to have your palms facing forward.

Thanks.

[DoD NucE]

To my understanding, a pull up has by definition the palms facing outward. If your palms are facing your face, then that is a chin up. That is what I was told. The difference between the two is the muscle groups involved.

[LongArm]

Originally posted by Pkane100
Can someone tell me if FLETC (USSS 1811 to be specific) has a standard pull up grip. What I mean is, do you have to have your palms facing forward.

Thanks.

From what I understand, the proper protocol is palms-out, thumbs wrapped *around* the bar.

I think there's an old Post on these forums (probably pre-dating the Fitness forum) about a guy who was there and watched a guy knock out some two-dozen pullups and drop off. He got a score of zero because he didn't wrap his thumbs around the bar.

LongArm

[ehelms]

I think there's an old Post on these forums (probably pre-dating the Fitness forum) about a guy who was there and watched a guy knock out some two-dozen pullups and drop off. He got a score of zero because he didn't wrap his thumbs around the bar.

LongArm [/B][/QUOTE]

That must have sucked.

[RICO73]

Here's a couple pics from the FBI:
You be the judge.

Pic1 (https://www.fbijobs.com/PreQuanticoKit/prequanticokitpix/06b.gif) pic2 (https://www.fbijobs.com/PreQuanticoKit/prequanticokitpix/06a.gif) pic3 (https://www.fbijobs.com/PreQuanticoKit/prequanticokitpix/07c.gif)

[ehelms]

like palms facing in to me, and thumbs not wrapped around. But maybe I need glasses.

[Dalgarno]

I wouldn't worry so much about the thumbs, but really exaggerate the form. Make sure your chin breaks the plane of the bar, and most importantly, make sure your elbows are completely straightened on the way down. If your arms are even slightly bent, the pull-up won't count.

[ehelms]

ok

[Brindle]

I am surprised how loosing weight helps with pull-up's. I found that I increase by one or two pull-up reps with every five pounds I loose.

I think my record is 23 strict dead hang pull-up’s. But due to injury, illness, and a little celebrating after passing the DEA PTT, I am probably down to about 17. It took me about ten months or so to go from like eight to 23.

I think the best thing for pull-up’s is to do pull-up’s. Getting your muscles used to the specific angle of pull is valuable and, I think, will speed up progress. Spend you sets/glucose doing something as close to the actual pull-up as possible. If you are at like below ten, I heard that you may benefit from some machine called the Gravitron. If you are at about ten reps, then forget the pull-down, chin-up’s, and Gravitron and just spend all your sets doing pull-up’s. I have tried pull-downs and personally observed much slower progress than doing pull-up’s in stead of pull-downs. I would only recommend pull-downs if you are like in your first several weeks of training and are easing into working out.

[JFred10]

I recently started attaching a 25 lb. plate around my waste. I could only do about 10 and around 6-7 with the weight. So far, its been working great. I just did 12 yesterday after only 4 times with the added weight. If you can do around 10 and it doesn't seem like its getting any better, its something to consider.

[MechMan]

Originally posted by Brindle
I am surprised how loosing weight helps with pull-up's.

f=ma

MechMan

[ps312]

Is it just me or does it seem like they are really anal about pull-ups. They seem worst that PI drill instructors. Man, I HATE those damn pull-ups.:crying:
Paul

[Brindle]

Here's another thing that I think helps pull-up's...

Stretching. If you notice, pull-up's is one of the few exercises that really extends -- almost hyper extends -- your muscles.

I have noticed stretching three times per day, every day has led to an increase of about two reps (in my max) in about two weeks of not working out, and maintaining the same weight.

[J-Mann]

What kind of stretches? Just hanging on the bar or stretching your tricep behind you or across your chest. Sounds interesting, please give specifics.

Thanks,

J-Mann

[Brindle]

Originally posted by J-Mann
What kind of stretches? Just hanging on the bar or stretching your tricep behind you or across your chest. Sounds interesting, please give specifics.
For pull-up stretches I try to target the muscles/areas that get DOMS (delayed onset muscle soreness) when I workout. To that end, hanging seems the best, for me. But hanging with both my normal grip, and also a closer, and very close grip also seems to also do well to help catch that hard-to-reach area in the back of the arm-pit.

As J-Mann mentioned, the behind-the-head triceps stretch and the across-the-chest stretch (that hits the posterior deltoid) are also good ones, I think, for pull-up’s.

Not quite as good for pull-up’s, but still somewhat helpful, is what I call the shoulder-horn stretch. The configuration is basically like making a football referee’s touchdown symbol with your arms, but with your bicep/tricep part of your arm parallel to the ground, and your fore arms vertical to the ground. Then you rotate your forearms/hands forward, while keeping parallel to the ground the bicep/tricep part of your arm. I found this stretch helps with pull-up’s and also push-up’s. You can also do this stretch while lying down, in the same configuration.

In addition to this shoulder-horn stretch, I do a shoulder-horn exercise, which is the same configuration, but with some very light weights, like five pounds. I do this shoulder-horn exercise because I heard that it help prevent injury. I also notice that this exercise helps with pull-up’s and push-up’s.

Let me add, that if you are having shoulder pain, this shoulder-horn exercise may help you a lot. (For any pain, I would suggest seeing a doctor.) My shoulders have never felt better after completing about three weeks of shoulder-horn exercises. But please note –- especially for you bodybuilder and power lifter types –- the rotator cuff is a very unique, fragile, and very small muscle. Several experts (my sports medicine doctor, and several physical trainers and therapists) strongly suggest, very good form, and very high repetitions -- no less than twenty repetitions. That is to say use a weight that you can do at least 20 reps.

But getting back to pull-up’s, to me nothing helps like doing them. But I think adding stretching will help.