It’s one of the most challenging upper body strength exercises there is. Many people are intimidated by the thought of doing pull-ups. Maybe they remember the humiliation of not being able to do even one during physical fitness testing as a child or teen. Of course, most people aren’t like Jan Kares, the man who holds the world record for doing pull-ups. He was able to do 232 pull-ups in 36 minutes in 2010. The world record for the most pull-ups performed in 1 minute is 50. An impressive feat that few can hope to replicate, but that doesn’t mean the average person can’t learn to do a few pull-ups. It’s a great way to build upper-body strength and definition while showing off your athletic prowess at the gym.
Why Pull-ups Are Intimidating
Back in school, you may remember doing a series of physical fitness challenges to qualify for the Presidential Physical Fitness Award. Of all of the challenges, pull-ups were the most feared. During this yearly event, many seemingly macho high school guys showed the rest of their classmates they couldn’t pull themselves above the bar even one time. Of course, there were always some who could do a couple and a few who could belt out 10 or more pull-ups.
At the age of 17, if you’re a male and able to do 8 consecutive pull-ups, you’re in the 50th percentile in terms of National Physical Award criteria. If you can do a grand total of 13, you rank in the 75th percentile. But you have to do them properly – no cheating. No bending the legs, kicking or swinging the body, and the chin has to rise above the bar. A 17-year-old girl who can do a single pull-up ranks in the 75th percentile relative to her classmates.
The United States Marine Corps has its own standards for physical fitness testing. They require all Marine recruits to do a combat fitness and physical fitness test each year. In addition to a 3-mile run, recruits are asked to do crunches and pull-ups. At all ages, men are required to do a minimum of 3 pull-ups to pass that portion of the test. Female recruits must be able to do the flexed arm hang for at least 15 seconds.
Of course, there are trained individuals who can do 25 or more bodyweight pull-ups without even breaking a sweat. The Prussian bodybuilder Eugene Sandow could do a chin-up using only one finger while he was weighed down with a 190-pound weight. Most people won’t achieve that lofty of a goal, but there’s no reason why they can’t do a few pull-ups with a little focused training and practice. Most gyms have an assisted pull-up machine to help beginners learn to do pull-ups.
Benefits of Pull-Ups
Pull-ups recruit multiple muscle groups including muscles in the arms, shoulders, chest, and back. Even the core muscles get a workout since you need to stabilize them when pulling up. This makes them superior for building strength and lean body mass. The strength gained from pull-ups can improve performance in sports such as rowing where upper body strength is so important. Since pull-ups recruit multiple muscle groups they also give an after-burn effect. This boosts the amount of fat the body burns for hours afterward.
Many women shy away from doing pull-ups. This is unfortunate since doing them builds a lovely v-shape back that looks lovely in a sundress. Fortunately, women are more empowered these days and are taking on the challenge of doing pull-ups. They’re succeeding too, proving that pull-ups aren’t just for men. They’re for anyone who wants superior upper body strength and definition.
The Bottom Line?
Don’t be intimidated by pull-ups. With a little focus and training, you can get your chin above the bar too and have beautiful muscle definition and strength to show for it.
References:
John Allstadt, 2001. “Pull-ups, A Matter of Function”
Recordholders.org. “World Records for Chin-Ups and Pull-ups”
President’s Challenge Qualifying Standards
Marine Corps Physical Fitness Program
