Pull-up progression plan

Pull-up progression plan

Pull-ups are great if you want to shape up your upper body muscles, but what about when you get stuck on a stage and want to progress more in your pull-ups? What should be your plan? In this article, we will tell you how you can step up your pull-up game. Let’s go.

What Is A Pull-Up Progression Plan?

It is a simple plan that is built on regression exercises which help in building more strength and endurance in your muscles. The exercises added in this plan are necessary to add resistance to your muscles and add progression to your pull-up routine as well.

Pull-Up Progression Plan

Here, you’ll find a progression plan for beginners that will take two and half months to get completed and after that, you’ll surely see a clear difference in your pull-up capacity.

Week 1-2

  • Perform Australian pull-ups in which the bar is placed at belly button level
  • Perform pull-ups (Australian) in which the bar is midway from the belly button
  • Perform pull-ups (Australian) in which the bar is at chest level
  • All these pull-ups should be performed in 10 repeats and 3 sets

Week 3-4

  • Perform Dead hangs (usually 9 sets, each for 20-30 seconds)
  • Perform shoulder depressions (10 repeats for 5 sets)

Week 5-8

  • Perform banded pull-ups (maximum repeats during 5 sets)
  • Perform negative pull-ups (8 repeats for 5 sets)

Week 9-Onwards

  • Perfect pull-ups (max repeats for 5 sets a day)

Benefits Of Pull-Ups

Pull-ups are known for their strength-building qualities, as they are also used to test the physical strength of athletes and people in forces. It offers numerous benefits including:

  • It helps in strengthening the back muscles.
  • It also helps in improving the strength of the shoulder and arm muscles.
  • It is one of the best exercises to improve the grip strength
  • It is also great for improving the overall fitness level
  • It is known to also improve the mental health of athletes and gymgoers
  • It is the best exercise to challenge your muscles

Variations In Pull-Ups

To add progression to your pull-ups, you need to add variations to your pull-ups and keep a progress report of yourself to see if you are getting better or not.

  • Chin up
  • Mid-grip pull up
  • Switch grip pull-up
  • Neutral grip pull-up
  • Commando pull-ups
  • Behind the neck pull-ups
  • Pull-up row
  • High pull-up
  • Polymetric pull-up

The Final Word

Pull-ups are not easy but rather a challenging exercise and to do better at them, you need to add multiple workouts to your routine. It could be other exercises or even the variations in the pull-ups, whatever suits your fitness goals. Keeping a check on your progress is crucial to know where you stand and how far you have to go.


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