Help me with my one goal plss ! :)
I have a new goal. And that is to be able to pull myself up on the pullup bar at least beyond my chest.
What exercises can I do to help this ? I am very very motivated but I dnt know what exercises I should do that could help me get up the bar .
Here are the exercises I did to get ready for real pull ups: you need a pull-up bar you can reach from standing, and another bar (further explanation below)
1. Just hanging from the pull up bar for as long as you can
2. Grasping the pull-up bar, jump up to a pull-up top position, pause, supporting yourself at top, then lower yourself down slowly pausing halfway if you can, also hang for a few seconds at the bottom.
The other exercises involve a bar you can either rest on some chairs or something, or perhaps your pull up area has lower bars... I used the lowest pull-up bar on the playground, and also I found a railing that worked well.
With your feet on the ground, grasp the bar and lean back. Do "pull-ups" like this. For me, the low pull-up bar was quite easy and I could do many reps. I found a railing I could practically lay under, while grasping it my body didn't touch the ground... and with my heels resting on the ground I did something like a horizontal pull-up, with my feet still supporting some of the weight.
These exercises got me past my one or two pull-up max, and soon I was able to stop doing them and just do multiple sets of real pull-ups. Now I'm up to 5max in a set, with 5 sets totaling about 20 pull-ups in all.