How Much Can you Bench?! Silly Question
Rather how many push ups or PULL UPs can you do? That is way harder to me and impressive then pushing weight on a bench. LOVE LOVE LOVE seeing my strong females out there doing pushups on their toes, pull ups etc.
Whether you can do 1 pullup or 20 and are trying to increase the amount of pullups you can do here is a routine to get stronger and do more. You achieve pull ups by doing them consistently!!! If you want to run faster than run, if you want to be stronger then lift some weights—-You can not expect to be able to do pullups if you do not try. No one gets anywhere not trying.
Tips for making pull ups easier:
- strengthen your grip!! Get a grip strengthener and utilize it at least 3 days a week. Change your grips on the pull up like use towels, bands, fat grips, your bare hands etc.
- Lose excess weight!!!
- Build your endurance by alternating between 15-20 reps in your workouts during the week
- Build your strength by performing 8-12 reps during the week
- Do back (lat pull down, front pull down, compound rows, seated row, back fly), shoulder, chest (incline press, bench press, chest fly, diamond pushups), triceps (dips, rope pull down, underhand extension) , bicep (hammer curl, bicep curl, cable curl, 21s straight bar) exercises
- Eat plenty of veggies, water etc.
- Add a variety of pull ups like negative holds (on the way down from a pull up take 15 seconds to come down repeat), do underhand grip, overhand wide, shoulder (palms face), assisted pullups with the machine, assisted with the cable, assisted with a partner, TRX suspension pullups assisted, and the different grips mentioned above….Perform pullups in between sets especially if you only workout 2-3 times a week!!!!
- Start in the up position so you are not pulling your ligaments and tendons
- focus on utilizing your back muscles not your arms
Routines for pullups depending on training level
Okay if you are just starting out and can not do one pullup — follow the tips above and follow the stated rep range. Train for 2 weeks to a month with the pyramids for each workout. Everyone is different. I have clients that went from 0 pushups to 2-3 pushups by our third training session.
pyramid up repeat all the way up and follow the rep range back down.
1, 2,3,4,5 then repeat down 5,4,3,2,1 — this comes out to 30 pull ups
If you are already doing 30 pullups easy in one set nonstop then try this
5, 6,7,8,9, then repeat down 9,8,7,6,5 —- this comes out to 70 pullups
If you want to push it a little further…..here goes
9,10,11,12,13 then repeat down 13,12,11,10,9 —– 110 pullups woot woot!!!!
You can do the same with pushups!!! I began doing 9 then 6 weeks later 54—-in 1 minute!!! We did pyramids all the way up to 10 and after each number we roll over on our glutes, feet up and push our hands up like a shoulder press, roll back over and perform number of pushups.
so we went up 1 pushup rollover 1 shoulder press, 2 pushups rollover 2 shoulder press etc. all the way up to 10 and back down even if we were finishing on our knees!! Something is better than nothing!!!