If you’re struggling to do 10 reps, you can try using a resistance band or assisted pull up machine to help you build up your strength. You can also try doing negative reps, where you start in the top position and slowly lower yourself down, to help build strength. As you get stronger, you can gradually decrease the amount of assistance you’re using. With practice and dedication, you can work your way up to doing 10 unassisted pull ups.
Pull ups are a great exercise for building upper body strength and muscle mass. They target a number of muscle groups, including the lats (latissimus dorsi), the biceps, and the forearms. In addition to building strength, pull ups can also help improve posture, increase muscle endurance, and boost overall physical fitness.
Why being able to do pull ups is important?
Pull ups can be done with a variety of grip styles, including overhand, underhand, and mixed grip. This allows you to target different muscle groups and add variety to your workouts. Pull ups can also be modified for different fitness levels by using a resistance band or assisted pull up machine.
In addition to their physical benefits, pull ups can also be a great mental challenge. They require focus, determination, and discipline, which can help boost your confidence and mental toughness.
Overall, pull ups are an important exercise to include in your fitness routine as they can help improve your upper body strength, muscle endurance, and overall physical fitness. With time and dedication, you can work your way up to doing pull ups and reaping the benefits of this challenging exercise.
Five Week plan to achieve 10 pull ups.
Here is a sample weekly plan to help you work your way up to doing 10 pull ups:
Week 1:
- Day 1: 5 assisted pull ups using a resistance band
- Day 2: Rest
- Day 3: 5 assisted pull ups using a resistance band
- Day 4: Rest
- Day 5: 5 assisted pull ups using a resistance band
- Day 6: Rest
- Day 7: 5 assisted pull ups using a resistance band
Week 2:
- Day 1: 5 assisted pull ups using an assisted pull up machine
- Day 2: Rest
- Day 3: 5 assisted pull ups using an assisted pull up machine
- Day 4: Rest
- Day 5: 5 assisted pull ups using an assisted pull up machine
- Day 6: Rest
- Day 7: 5 assisted pull ups using an assisted pull up machine
Week 3:
- Day 1: 3 negative pull ups
- Day 2: Rest
- Day 3: 3 negative pull ups
- Day 4: Rest
- Day 5: 3 negative pull ups
- Day 6: Rest
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- Day 7: 3 negative pull ups
Week 4:
- Day 1: 3 negative pull ups
- Day 2: Rest
- Day 3: 3 negative pull ups
- Day 4: Rest
- Day 5: 3 negative pull ups
- Day 6: Rest
- Day 7: 3 negative pull ups
Week 5:
- Day 1: 3 negative pull ups
- Day 2: Rest
- Day 3: 3 negative pull ups
- Day 4: Rest
- Day 5: 3 negative pull ups
- Day 6: Rest
- Day 7: 3 negative pull ups