Here are pull-ups for beginners, that will take you from negative chin-ups to your first full pull-up and beyond!
When To Do This ProgramIdeally you make the following a part of my workout plans for beginners or teen beginners, because just working your back wouldn't make a lot of sense.Given those schedules, you will be working on your back 2 - 3 times per week, which is also what you should do if you choose to not follow the rest of my routines.
No Pull-Up Bar?If you don't have a pull-up bar at home, that's no problem. This article has tons of suggestions where you can do chin-ups and pull-ups.
Pull-Up Vs. Chin-UpNow let's get some terminology out of the way. A chin-up is when you grab the bar and your hands are facing toward you. In this position your biceps provides more assistance when doing the motion: A pull-up is when you grab the bar and your hands are facing away from you, which mostly neutralizes the biceps:
Negative Chin-Ups: Great Choice For BeginnersAll that being said, let's get started. Because chin-ups are easier to do than pull-ups, we will begin with those and make them even easier: we'll do them as negative chin-ups. "Negative" means that you only part of a movement where you lower the weight. In case of a chin-up that is your body. To do this, we'll use a chair.Step on it, so that your chin is approximately at the height of the bar, grab the bar with hands facing toward you, slightly pull yourself up, hold for a second and then slowly lower yourself to the ground: Your first workout starts with three sets of these, with six repetitions per set and between every set you take a break of one minute. On each following session, you add one more repetition to a set:
- Workout 1: 6 - 6 - 6
- Workout 2: 7 - 6 - 6
- Workout 3: 7 - 7 - 6
- Workout 4: 7 - 7 - 7
- Workout 5: 8 - 7 - 7