Pull Ups Help!

[tooncesthecat]

Originally Posted by J-RoC

Im not sure if this has been mentioned yet. Lats are obviously the major deal for pull ups but dont forget about your triceps and shoulders

with the weights you have I'd recommend:

Dumbell Kickback

Standing Dumbbell Military press

Just for the record, triceps don't assist in pullups or chin-ups. Shoulders don't play a mojor role either except for providing some stability for the shoulder girdle and the rear delts which assist humeral retraction.

And to answer an earlier question, you can do more chin-ups than pullups due to the assistance provided by the biceps in the hands supinated (facing up) position. In pullups, the hands are in the pronated (palms down) position and the biceps is much weaker due to the internal rotation of the radius.

[J-RoC]

Really? My bad. I did alot of tricep and shoulder exercises and it really seemed to help out.

Sorry for the bad info.

[tooncesthecat]

Originally Posted by J-RoC

Really? My bad. I did alot of tricep and shoulder exercises and it really seemed to help out.

Sorry for the bad info.

Don't worry about it! The human body is super complex and you can never know everything about it, but it's always fun to learn more and more. You might want to get yourself a nice used copy of either of these books:

Amazon.com: The New Encyclopedia of Modern...
Amazon.com: The New Encyclopedia of Modern...

Amazon.com: Strength Training Anatomy: Frederic...
Amazon.com: Strength Training Anatomy: Frederic...

[Laurinsane8]

If you want to get working on the pull-ups. Get yourself a chair and a pull-up bar. Place your foot on the back of the chair to take weight off your pull-up. Move the chair further and further away until you can do them on your own. Just try and max out every time you do a set. It will work.

[theatrain]

The number one thing is never stop practicing them. Not even 2 months ago I had to use 50-60lbs on the assisted pull ups. Last week I was using 25lbs for my first set, 20 2nd set, 15 3rd set, 10lbs second set.

I did that same pyramid today.. and for 10lbs I got 8reps. So I decided to do a 5th set with no weight and I got 5 pull ups on my own... not even 2 months ago I couldnt do 1 pull up by myself. Stay dedicated! I'm not a very optimistic person when it comes to things like this, I always thing to myself "This will never work for me" but it did and i was very surprised to do 5 reps on my own.

[semperfi0341]

First off Happy 4th to all and semperfi to all the Devil Dogs out there!! Found a website for pull ups from a Marine website and use it myself. Never posted a link so if it fails the program is "The Armstrong Pull Up Plan". The author is a Marine Lt. Col. and they use it at OSC. Good luck and stay motivated!!

[semperfi0341]

Haven't posted enough to post the link so just google it.