The wall-mounted pull up bar are one of the best latissimus dorsi exercises. They are also ideal for arm and upper back development. One of the best physical fitness benchmarks is an ability to lift your bodyweight and nothing screams “physically fit” much more than being able to bust a dozen pull ups without breaking a sweat. So, what if you can’t even do half a repetition? How do you improve your pull ups? Are there any methods you can use in order to increase your rep count and increase your other rep count (reputation)? Absolutely, and we will be looking at these methods!
- Assisted pull up machine – This machine is awesome for IMPROVING your pull ups. The key word is “improving”. If you’ve been going to the gym for a year and you still use the assisted pull up machine then you clearly missed the point of it all. The general idea is to incrementally REDUCE the support the machine gives you in order to make the repetitions a little bit harder each time. Every time you go to the assisted pull up machine, make sure you’re always improving. Always be reducing the assistance the machine gives you and once you are done, go to the pull up bar and attempt a whole repetition. If you can do a few reps, then you may also want to consider wall-mounted pull up bar…
- Negative pull ups – You got it! These are awesome for improving your overall performance on the pull up bar. But don’t be going on the pull up bar and asking your friend to push you up. Not quite. You want to perform an entire set of regular pull ups to failure and then if you have a friend, have them push you up so you can slowly bring yourself down on the negative. It works best when your muscles are fried. An even better way would be to use your feet to pull yourself up. Sort of like running up the wall like Kung Fu master’s do (works if the bar is mounted against a vertical wall). This works because you are still working the biceps on the upward movement as you still need to hold on to the bar.
- Pulldowns – Pulldowns do a phenomenal job of conditioning your biceps and lats for moving heavy weights. Getting nasty at pulling down lots of weight always translates into enviable performance on the pull up bar. Pulldowns are most difficult with a wide grip and as always in the world of fitness, the more difficult it is, the better it is for you.
- Barbell bicep curls – Barbell curls mimic part of the concentric movement of the pull up and working to curl heavier weights will undoubtedly improve your ability to pull yourself up. Keep working on these and as your bicep strength increases, so does your ability to pull yourself up.
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