How to do Pull-ups (Build Wide Back & Big Arms)
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- เผยแพร่เมื่อ 23 ก.ย. 2024
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Another video about pull-ups. Why?
Everybody knows pull-ups, they have heard about it, watched thousands of videos and still do the pull-ups wrong…
Unfortunately yes. At least in terms of the perfect implementation, that will be discussed in this video.
Does perfect implementation exist at all? Yes. And it may not even be what you think it is!
The pull-up is a real superstar, a celebrity of bodyweight exercises!
If you want to build a great physique, strong big arms and wide back, then this exercises is a must in your workout plan.
There are many variations of pull-ups depending on the grip, width or what equipment you use, but generally all variations load your lats and arms.
It’s a vertical pulling exercise that will never go out of style, same as the other exercises we have discussed.
But the pullup is a special one for most people, it’s an icon, the symbol of raw strength since you pull up your whole bodyweight.
Impressive.
Especially, if you do it right!
Let's see how to do that!
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My max was ~16 chin over the bar pullups, but for chest-to-bar I couldn’t do even a negative or hold at the top position. My middle backs strength was abt 20% compared to my other muscles (aka lats lol). So I watched gymnastics method (oh man this guy is the best, but because he has helpful rather then engaging thumbnails he doesnt have mil subs although he def deserves them❤❤). After i implemented rows in my training and did chest to bar pullups with legs, in less than 2 weeks i was already able to do a complete rep. Dont give up guys yall go this!!!
I subscribe to a lot of calisthenics channels but Gymnastics Method is hands-down the best one because it combines being elite (in terms of quality and standards) with being accessible (anyone who doesn't have a serious bodily injury or isn't sick/bedridden can do this stuff). Thanks to Gymnastics Method I've been able to finally do chest-to-bar pullups, something I struggled with for many months on my own (I was stuck doing chin-ups) and made no progress on until I started doing the scapula prerequisites/prehab which most other calisthenics channels ignore. So shout out to Ádám Gödrösi for running the best calisthenics TH-cam channel in existence!!!
🙏🙏🙏 thank you I really appreciate your support!
YO! You're not lying about the inverted rows! I was doing pull-ups with a hollow back, until I did a 15 downs workout with inverted rows as 1 of the 5 exercises! And when I went to do pullups a few days later, my form was WAY better! I felt the difference immediately!
Yess! This is great! 🙏💪
Thanks for the reality check. I've done pullups my entire life with the idea that chin over bar is enough- never again. I'm putting pullups away until I can get full range of motion.
Keep it up
I started doing pull-ups at the range of chin touching the bar, but recently when I focused on improving my form (in the hope of doing more reps, scapular position, hollow body etc.), it was like the way my body was aligned automatically made me want to pull higher and I went chest-to-bar. Far slower/more controlled on both the positive and negative too, and holding at the top for at least 3 seconds. This is how I want to do pull-ups from now on - of course the number of reps I can do like this is lower so it's not what I initially wanted but I don't care. I feel so much better about these reps, the range of motion is on another level, I finally feel I'm doing pull-ups right. When I fatigue I jump on the bar and do negatives until fatigued there, then do inverted rows.
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I dont know why but that perfect pullup rep always feels so satisfying ❤️
After 10 years of weightlifting I realized I can't do chest-to-bar pullups with a shoulder-wide grip even though i can easily do chest-to-bar chin-up with reverse grip. I had to stumble upon this vid to realize that for my weight (92 kgs) i was lacking the scapula strength... I purchased a pullup bar and two dip bars and started doing inverted rows daily and hanging scapula training daily and I can already feel the difference.
Adam is the ultimate trainer in the fields of calisthenics and gymnastics. This video was incredibly valuable, and makes my form better than anyone else in the gym, even though I'm 73. I'm also 6'3" with long arms, and weigh 216 lb. Higher lower body weight than torso weight.
To begin with, I've started on Monday with three reps for 4 sets. Wednesday, three reps for six sets. Friday, 3 reps for 8 sets. The following Monday, I'll do three reps for 10 sets. Then I'll go to 4 reps and repeat the cycle. Some people add 12 and 14 set days. But I don't find value in this, especially as the reps get higher--as per dips where I'm a lot stronger..
And thanks to Adam, I definitely have the best form in the whole gym for dips. And that did not come easy. And it's definitely the attention to form that his allowed me to accelerate.
Im one of the doing pull-ups in a Funny Way 😭but im glad to have come across your channel! thank you for sharing
Best pull-up video out. Thanks
Straight to the point!!! you can not get better than that. tks.
Thank you!
Thank you! There are soooo many pull-up videos out there. This one is the best. I especially appreciate the prehab suggestions prior to doing these proper pull-ups.
Man you should be at 1 million subscribers already
Thank you I will one day 😄
thank you for the simple clear method you describe to get the pull up. great video
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Thank you very much! One of the best videos out there!
You are brilliant. Thank you so much. I have begun the warm-ups this past weekend.
I think you just exposed my problem in pull ups which is a rounded back. I can do around 6-8 full range, almost chest to the bar, no kipping, but I always thought that something from my back was missing.
I have a question. Would you recommend implementing all those exercises along with sets of Pull Ups in a Workout or should I do them separately?
I also need to train grip and core strength
I find your channel pretty good I have to say. Keep up the good work.
Thank you! Do them as a "drop set" until you get the desired reps, that works well for many people
I can explossively pull my chest up to the bar, but not in a controlled way like you, even when doing inverted rows it’s difficult for me to hold the top position after pulling up; maybe it would be more helpful to just do isometric holds of that top position?
The upper end point hold are definitely helpful either way
I ve had the same issues for years. Strong but very weak isometric holds. Practice pulling while touching the bar with the chest , use bands, and incorporate 2 sec holds in the top position and go down very slowly. I noticed the difference even after a couple of months. My climbing became better and my weighted pull up increased by 100%
This channel is very good and serious in a good way and just noted I am not as cool with pull ups as I thought I was haha.
If I do 3 sets of 6 pull ups , how much time should I rest between those ?
Every time, finding something new.
Inverted rows are the holy grail...👏🏻👏🏻👏🏻💪🏼
Thanks a lot for this great video actually your all videos are very informative which shows you are genuinely interested in peoples good health I have only one question that is about breathing , how to breathe during all exercise Thanks a lot and lots of love and good wishes 👍🏼🙏🌹🇮🇳🌹🙏👍🏼
Noted! Thanks for the idea and your feedback 🙏
Another best channel i find🎉💥
🙏🙏🙏
Really like your videos man! Good job!
Thank you!!
great video, very motivating :D
maybe put the links to the videos you talk about in the description, would have helped me :)
Hey! Where are you from? I'm from Brazil and I understand your English very well. Excellent job! Thanks!
Thanks 🙏🏾, I needed this!
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Well said ..perfect explanation… all true👍👍👍
Thank you 🙏
Excellent video, I just have a small question: is scapula retraction necessary for all pull ups versions ?
Surely there are exceptions but in general it's useful. The question is always: what is the goal with it? :)
If you don't it's sloppy, you'll be prone to injury, and our bodies are made to retract and protract...one while pressing and one while pulling
Criminally underrated channel.
Criminally :DD
Thank you, Lord Lucas Vasquez, great videos! Subscribed!
Awesome, thank you!
I've done pull ups, I'm able to do 10+ pull ups (Haven't really tested it yet) but I experienced some problems :
1. Sometimes I felt a pinching sensation on my right scapula, why is that?
2. I don't know why but I really feel it on my lower back instead of my lats ( I still feel some activation on the lower traps and lats, but the lower back really bothers me)
For anybody who also experienced this problems, what did you do to solve it? I would love to hear your solutions, thanks
Do you embrace the ABS and core? If Not, It could force the low back.
1- Perhaps the right scapula is not as strong as it should be when being engaged during the whole movement. It may even have something to do with the rotator cuff, but that's just a guessing. Maybe by doing scapula pulls you can help strengthen it. Each time you do the pull-ups, pay close attention if your right shoulder wants to shrug when going up. It can give you an idea on what to work on and how.
2- It has to do with the position. Hollow body pull-ups (when embracing the abs and legs fully straight) put the focus more on the lats, abs (obviously) and a bit on the lower traps. Arch body pull ups (when you curve your posterior chain) focus on the lats as well, but also works a lot on the rhomboids, upper, mid and lower traps, and even the lower back. Yes you can feel a tremendous pressure here because by arching you're contracting the entire posterior chain.
This is completely normal, but if you feel uncomfortable with it, you can either arch slightly or go hollow body.
Weaker shoulders tend to arch the back because the body is trying to squeeze every bit of energy. Sounds like you're too weak to be "where you are.". Obviously he's pushing prehab and scapular development. Don't overlook it. Don't progress until you can do all of the prehab. Shit ad weight to a belt a continue the scapula training. Don't be a hero or else you'll get twisted up, hurt, and then, well a zero
Unfortunately, I only have access to the single bar. As such, I've been exercising the scapulae as well as grip strengthening. Following that, I've been using the chest-to-bar as my starting point beginning with a 15 second hold then slowly lowering myself over minimum 10 seconds or failure. Naturally, I still do my push-ups and dips.
I'm stuck in the 4-5 perfect pullup rep range and I want to get to ~10. What do you think is the best frequency and volume to get there?
GTG method or do more sets with the reps you can perform with confidence!
@@GymnasticsMethod what is this gtg method?
@@ezbakeovenhands Grease the Groove ! You split a lot of sets throughout the day so you can rest for 2 hours or so in between sets. It improves your reps a lot
@@hikari9629 thank you!
@@ezbakeovenhands look up Russian Fighter Pull Up program and you'll have it laid out for you nicely. It's a great way to increase reps in any exercise
thanks for the good advice.
i can do hollow body pullup (arm and lats dominant) like 09:23 about 3set and 10reps
but this kind of perfect pull up. (full retracted, chest to the bar) damn, i only can do 3set of 3-4 reps.
so i miss the missing link? inverted row
Yeaa was waiting for this!
nice video explain everhthink about Pull ups i can do 10 pull up only chin to the bar no kippin no rush slow down slow up
What about all the stress with the brachialis -forearm ? Any stretches for it please ?
wrist mobility stretches are good for that as well
I try with your way to train chest to bar pull up, able to do 7-8reps, touching the bar with chest.
However, I can't do a static hold with my chest touching the bar
Can you suggest anything to improve it
Thank you very much 🙏
Thank you
I can do 4-6 pull ups but only if I use explosive power I can touch the bar with my chest. As a result, I'm not able to "pause" at the top with control (the way I can do it with chin ups). Should I do more reps or should I use bands. The problem with bands is that they over - assist at the bottom of movement (where I don't need help) for a little help at the top (where I need help to pause). Maybe inverted rows (with some extra weight) are the answer?
Absolutely! Check out the video I made about this issue!
Or, try negatives where you have massive contraction at the top. Or do jacknife pull ups where you're able to work in the full range of motion while getting max contraction at the top
I recently started doing the inverted rows, and I noticed I got really strong in other areas. Is it because this exercise target a particular muscle?
When i do pull up to be able my chest touch the bar, i move my elbows behind body, so it makes that move twisty.
In video that transition is smooth or even there is no that transition at all. Elbows move behind but it looks strict
Does my pull-up count as a full range of motion? And what can i do to make it clear like in a video
I have a video "Can't do chest to bar pull-ups?" check that out but the key is basically inverted row!
Looks like South Florida.
How about a standard chin up tutorial?
I am italiano, i don t know of you understand me
Watch about arms
Is enouth pull up or cin up or we must do Also curl ?
Thank you
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Should i always depress my scapulars before every pull-up?
Thats weird or maybe i don't understand
You don’t have to separate it. The point is to depress them on the top (which you need to start at the bottom, but you can connect that with the pull)
hello do you think pull up is superior than chin up? thanks
New subscriber. Great content and see you next Friday @ 3! lol
"Is it good for something? For something, sure."
:D:D
Crossfit bros might know a little something about that 'something'...🤣
I feel pain near scapula muscles or nearby
may i ask machine high rows train same muscle as inverted rows?
question: do you keep your back straight or do u arch it? also, do you squeeze your core for PPT?
I can do both ways but in the beginning little arch helps!
I see when you do pull ups that your lower back is arched a little bit but your abs are still contracted like in a hollow body position, how do you do that, it feels like my pull ups are either full anterior pelvic tilt or full posterior pelvic tilt, I can't seem to know when I'm in a similar position to you
I can pull-up to my chest but i can't hold myself in that part of the range, any advices?
i feel like my right lat is more developed then my left lat. how can i fix it?
Adam, here you showed archered body pull ups, which are supposed to be chest to bar, but we know two types of pull ups and the second ones are hollow body, which you have rounded back. I agree with you that arched pull ups are better for hypertrophy of back muscles and growth of it, but I would agruing you that hollow body aka round back are better if your goal is muscle up, after all its the same body mechanics, muscle ups on a bar are done in hollow body.
That’s true, and it can be good to do both, but my approach is to work on the high pull-ups after the full pull-ups! You can find the video about that as well!
@@GymnasticsMethod I agree, explosive pull ups are to go for correct "effortless" muscle ups 👍🏽
I am training push ups the first time in my life. Even though I can only do 4, I can see that for the first time in my life I have some back muscles.
Sweet!
Is thumbs on top of the bar ok? I feel it more in my lats if I put my thumbs on top.
I prefer full grip but sure
I can't do the last portion on the movement. I can dead hang, set the scapula and pull myself up (up to ten reps), close, but not to the touching point, is it lack of strength? How should I proceed to gain strength in this last part of the movement, slow or even weighted negatives?
Inverted rows! You can also try not to separate the scapula depression but “build it in” smoothly into the movement. But if you can’t touch the bar, inverted rows are probably need some work
Stretching for range and tight muscles
What do you mean?
I'm doing 8 to the chin, time to try it to the chest then.
I'd like your opinion, I have tried successfully to complete a 2 minute pull up [inspired by athlean-x]. but I did it only to chin over bar, not to chest. I have not yet seen any one attempt this to chest, but would you consider this a good challenge? As I am older now, I plan on just attempting the upward part to pull bar to chest in 1 minute for now. If so, I'm hoping to be successful and post on youtube.
You can surely achieve the full range of motion in my opinion. It’s all about preparation and gradation. In gymnastics/calisthenics training full ROM is reasonable for the reason I’ve mentioned in the video, but it’s not the end of the world if someone doesn’t learn it. Depends on what the goal is
Military pull ups only require chin over, that includes looking straight up in the air and getting chin past. Why not kick everyone's ass and get your 2min chest to bar. Key is stimulating the lower traps and rhomboids and squeezing the shit out of your biceps to ensure those other muscles work as hard as they can
Does bodyweight play a big role or not?
I can do way more reps of push exercises (push up, dip) than pull. I'm 6' 2", 173 lbs. Very long and thin. Should I train push less than pull to even out?
That’s true for 90 percent of people, at least the people I worrked with. No, it doesn’t mean you should do less about pushing
why there is no new update
Haha you’re on point bro! Sorry, check out the latest post! It’s coming, no worries! 😁
Just quick question i can do 17 chin over the bar with 10 really close to the bar, also i can do 12 reps of scapular pull ups, yet i can’t do a row with my chest to bar, this is bothering me for a while but i just can’t find why is that
You don't have horizontal pulling strength. Your back probably looks weird. Nobody should do pull ups before being able to do completey horizontal rows, with weight even. Not necessarily to the bar because shoulder rom is often the limiting factor to getting the arms back enough. Stop vertical pulling and row for 6mo and see what happens : )
@@Nate_tureboy interestingly enough, i got full fl and 4 adv tuck fl pu yet still I still can’t do a chest to bar and muscle up, as well as a max 10 rep of pull up
@@jasonfung1357 I'm stumped. Unless your frontal plane muscles and ligaments won't allow yourself to "open up" enough. Make sense? Are you way stronger in pressing?
@@Nate_tureboy kinda i can do a some what full planche for 4s before injury
do you bring all this together in the right order in your programs? which program is for absolute beginners? thank you
YES. I have the programs. They're incredible.
@@elicohen8156 thank you very much for responding! which program do you purchased for absolute beginners who want to learn pull-ups and pushups from scratch?
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Megannyi (200+) különböző videó után amit végigrágtam mióta elkezdtem az erőedzést (szabad súly és saját testsúly) találtam rá erre a videóra és erre remek csatornára. A név nagyon ismerősen csengett, azonban csak a videóban elhangzó "kontextus' szó hallatán ugrott be Lakatos Péter és az ő Facebook csoportja mint ahol már hallottam ezt a nevet.
Van magyarul is, ha úgy jobb esetleg! Gödrösi Ádám a csatorna neve
I'm strong but I can't do pull ups.
Then just train for it
Thank you! There are soooo many pull-up videos out there. This one is the best. I especially appreciate the prehab suggestions prior to doing these proper pull-ups.
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