Need help can't do a pull up?

[Mtal]

I cannot do one pull up. I know it is sad. I weigh between 185 to 195. When I am working out consistantly, I probably can do 200 once or twice on the lat pull down machine. I like one day to bang out like 10 pull ups one day. Maybe even do like 3 sets of it. What can I do to be able to do this? Cross training? Something I can do on the pull up bar? Help. Oh I am in my mid 30's hope I am not too old. These things are such so hard for me. It always seemed like my pushing mucles were always a little bit stronger. My tries are stronger than my biceps, etc....

Thanks.

[Shokei Marcsui]

To do a pull up, i'd work on muscle endurance. Do you have access to a gym? If so, look for a machine that has the weighted dips and pull ups. That will help you with that.

[Shotokan-kez]

I am a 29 and female, and i am wanting to be stronger as far as arm muscles go. I do shotokan and stretching and long stances are important so my legs are quite strong. But like you i can't do a pull up either, and i can only manged 8 push ups!! Yes sad! Maybe shokei is right, weight training in a gym.

Good luck with that.

[Meguro]

Pull-ups, like all body-weight exercises, are much easier when you're not carrying around excess body-weight. A simple observation, you'll have an easier time at 185 than 195. If you don't already have a pull-up bar, I recommend getting yourself one. You can get by with a cheapy that screws into the door frame, or spend a litttle more for the cantilever types that don't require permanent attachment to the door frame. These are a lot more expensive but they allow you to vary your grip width.

Once you've got your bar set up, pull away. If you can't do even one legit pull-up, don't despair. You can place a chair or step ladder nearby to "cheat." You can also use a sturdy rope or bungee cord to kick off for assistance. When you use such cheating methods, use one leg. The other leg you keep in reserve to catch yourself in case you fall.

[Orion]

Out of noseyness how many press ups can you do.

[Sohan]

Try isometric and eccentric work on the pullup bar. For example, do some static holds where you simply start with your chin at bar level as if you had completed a chinup--hold for 5 seconds and then lower yourself slowly to arms length. Repeat this 3-5 times twice per week. Also, try to see how long you can simply hold your chin over the bar. Shoot for as long as possible and repeat 2-3 times.

These should help. Also, use heavier weight when you do biceps curls (less reps--6-8 max) and try chinups with no shoes and light shorts. If you can cut 5 lbs of bodyweight, that would help, also. Chinups are about a positive ratio of biceps/lat/rear delt strength to bodyweight, simple as that.

With respect,

Sohan

[Mtal]

To do a pull up, i'd work on muscle endurance. Do you have access to a gym? If so, look for a machine that has the weighted dips and pull ups. That will help you with that.

Yes I do go to a gym. So what should I do? Try weighted pull ups? A little scary since I hardly do a regular one.

[Mtal]

Out of noseyness how many press ups can you do.

What is a press up? Bench press, I max out about 200/205. I have not done push ups in a bit, but I can do about 30 or 40 in a clip. Today I did shoulder presses, got up to 120, did 5 of them.

Oh, should I be working on pull ups or chin ups? Is one more beneficial than the other?

Edited May 16, 2006 by Mtal

[Mtal]

Try isometric and eccentric work on the pullup bar. For example, do some static holds where you simply start with your chin at bar level as if you had completed a chinup--hold for 5 seconds and then lower yourself slowly to arms length. Repeat this 3-5 times twice per week. Also, try to see how long you can simply hold your chin over the bar. Shoot for as long as possible and repeat 2-3 times.

These should help. Also, use heavier weight when you do biceps curls (less reps--6-8 max) and try chinups with no shoes and light shorts. If you can cut 5 lbs of bodyweight, that would help, also. Chinups are about a positive ratio of biceps/lat/rear delt strength to bodyweight, simple as that.

With respect,

Sohan

Thanks everone btw. Sohan (or anyone else), one thing, should I be working on pull ups or chin ups. I mentioned pull ups cause from what I hear they are a little eaiser to do than chin ups, but if one as more benefits than the other, should that be the one I be doing?

[DokterVet]

Many gyms have assisted pull-up stations.

You kneel or stand on a platform that is counterbalanced to take some of your bodyweight. You could try that, or just get a workout partner to help you by lifting up on your legs as you attempt a pull-up.

Also, have you tried supinated grip (palms facing in)? You might find that a bit easier.