What is the trick to these things? I can do one, yes one, full range pushup. I can do them 'til the cows come home on my knees! And pullups - forget it. I know these things take a combo of core strength and upper body strength. What specific exercises have worked for those of you who can do real 'man' pushups and/ or pullups? Thanks!
pushups and pullups
- Thread starter martwad
- Start date
LauraMax
Cathlete
For me it's the gym. Starting out with light bench presses, incline presses & flies helped me build chest strength & probably about 2 years into it I started supersetting pushups w/bench press.
For my lats (the major muscle group for pullups) I did close grip pull downs, wide grip pull downs, & rows. Then the assisted pull up machine was invented & I was off to the races. ;-)
But you're absolutely right about the core being important. Especially when it comes to pull ups--I've found them to be much easier since I started incorporating pilates & other core exercises into my routine. When I do pull ups I actually find myself doing something of a "pelvic tilt" (like in Cathe's Core Max) & it almost feels like my core is lifting my weight for me.
In any case, you can sub all the gym exercises at home w/things like resistance bands, exercise tubing & dumbells, but you probably couldn't reach the same level without the gym equipment. I'm benching about 75 lbs now at the gym, & I was using 35 lb dumbells for my incline presses (which is a really ridiculous weight--I did it b/c I don't have much fun lifting unless I'm pushing myself, but there's no reason in the world for a woman my size to be pressing that kind of weight
).
For my lats (the major muscle group for pullups) I did close grip pull downs, wide grip pull downs, & rows. Then the assisted pull up machine was invented & I was off to the races. ;-)
But you're absolutely right about the core being important. Especially when it comes to pull ups--I've found them to be much easier since I started incorporating pilates & other core exercises into my routine. When I do pull ups I actually find myself doing something of a "pelvic tilt" (like in Cathe's Core Max) & it almost feels like my core is lifting my weight for me.
In any case, you can sub all the gym exercises at home w/things like resistance bands, exercise tubing & dumbells, but you probably couldn't reach the same level without the gym equipment. I'm benching about 75 lbs now at the gym, & I was using 35 lb dumbells for my incline presses (which is a really ridiculous weight--I did it b/c I don't have much fun lifting unless I'm pushing myself, but there's no reason in the world for a woman my size to be pressing that kind of weight
).
kathryn
Cathlete
They both just take practice.
For push-ups, the gap between on-the-knees push-ups and on-the-toes push-ups seems rather wide. Instead, try doing straight-leg push-ups with the front body elevated. Beginners would start with hands on a wall. Then, as one progresses, go to hands on a kitchen counter. Then to the rim of a bathtub or the seat of a kitchen chair. Then to a step set at 12". Then 10", etc.
For pull-ups, there are several methods:
1) assisted pull-ups/chin-ups (chin ups--with palms facing you--are a bit easier, because the biceps help more): put a kitchen chair (weighted down with barbell plates) in front of the pull-up bar, where you can rest your feet on it, and a stool under the pull-up bar (tall enough so you can reach the bar without jumping when you stand on it. Stand on the stool, then put your feet on the back of the chair. Pull yourself up, using your legs for help. Play with the distance of the chair: you might need to move it closer to get more help from it. Gradually reduce the amount of 'help' it gives you (by having it farther away so you can't push against it as much, and/or by using just one foot to push).
You can also do assisted chin-ups/pull-ups using bands or using an assisted pull-up machine in a gym.
2) negative chin-ups/pull-ups: use the same stool/bar set-up, but no chair involved. Propell yourself off the stool to get above the bar, hold for 2 counts, then lower as slowly as you can.
3)don't know what to call these:
Put a body bar across two kitchen chairs, or use a ballet bar, or put sturdy dowel across the bottom of a staircase (if there are handrails on both sides, and something to keep the dowel from rolling---I have a hard time explaining this one!). Lie on the floor under the bar, and pull yourself up. To start with, you may need more assistance, so bend your legs (and reduce the amount of wt. your back has to pull). As you progress, straighten your legs, then go to one leg.
You could even combine more than 1 of these methods: do assisted chin-ups for as many reps as you can, then do a few negative chin-ups.
HTH
For push-ups, the gap between on-the-knees push-ups and on-the-toes push-ups seems rather wide. Instead, try doing straight-leg push-ups with the front body elevated. Beginners would start with hands on a wall. Then, as one progresses, go to hands on a kitchen counter. Then to the rim of a bathtub or the seat of a kitchen chair. Then to a step set at 12". Then 10", etc.
For pull-ups, there are several methods:
1) assisted pull-ups/chin-ups (chin ups--with palms facing you--are a bit easier, because the biceps help more): put a kitchen chair (weighted down with barbell plates) in front of the pull-up bar, where you can rest your feet on it, and a stool under the pull-up bar (tall enough so you can reach the bar without jumping when you stand on it. Stand on the stool, then put your feet on the back of the chair. Pull yourself up, using your legs for help. Play with the distance of the chair: you might need to move it closer to get more help from it. Gradually reduce the amount of 'help' it gives you (by having it farther away so you can't push against it as much, and/or by using just one foot to push).
You can also do assisted chin-ups/pull-ups using bands or using an assisted pull-up machine in a gym.
2) negative chin-ups/pull-ups: use the same stool/bar set-up, but no chair involved. Propell yourself off the stool to get above the bar, hold for 2 counts, then lower as slowly as you can.
3)don't know what to call these:
Put a body bar across two kitchen chairs, or use a ballet bar, or put sturdy dowel across the bottom of a staircase (if there are handrails on both sides, and something to keep the dowel from rolling---I have a hard time explaining this one!). Lie on the floor under the bar, and pull yourself up. To start with, you may need more assistance, so bend your legs (and reduce the amount of wt. your back has to pull). As you progress, straighten your legs, then go to one leg.
You could even combine more than 1 of these methods: do assisted chin-ups for as many reps as you can, then do a few negative chin-ups.
HTH
If you look over at VF, there's a current thread on unassisted pullups which includes a link to exercises you can do to practice your way up there.
For me, I had to install a pull-up bar and purchase the Iron Woody assist bands. I can now do *two* unassisted pull-ups on my own, but I can do sets of 15 with the bands. And my arms are looking rockin'. :7
For me, I had to install a pull-up bar and purchase the Iron Woody assist bands. I can now do *two* unassisted pull-ups on my own, but I can do sets of 15 with the bands. And my arms are looking rockin'. :7