If you can’t do more than 3 pull-ups. don’t worry – you’re not alone! In fact, many people find it difficult to do more than a few reps. But that doesn’t mean you can’t build up your strength and eventually do more. In this article, we will discuss the best ways to improve your pull-up performance so that you can finally do those 10 or 12 reps and even more like you’ve always wanted to!

What is a pull-up?

A pull-up is an exercise that targets the muscles in your back and arms. To do a pull-up, grip a bar with your hands shoulder-width apart and hang from the bar with your feet off the ground.

Then, using your back and arm muscles, pull yourself up until your chin clears the bar. Lower yourself back to the starting position and repeat. Pull-ups are a great way to build upper body strength, but they can be challenging for beginners.

If you can’t do a full pull-up yet, try doing assisted pull-ups or negative pull-ups. Assisted pull-ups are done with a partner or machine that provides some of the weight, while negative pull-ups are performed by slowly lowering yourself from the top position of a pull-up.

With practice, you’ll be able to do more and more unassisted pull-ups.

Which muscles do you work out with pull-ups?

Many people believe that pull-ups only work out the arms, but this is not the case. In fact, pull-ups are an excellent way to exercise a variety of muscle groups, including the biceps, triceps, shoulders, and latissimus dorsi (or “lats”).

The biceps are the muscles located on the front of the upper arms, and they are responsible for bending the elbow. The triceps are located on the back of the upper arms, and they extend to the elbow.

The shoulders are located at the top of the arms, and they assist in a variety of motions, including raising and rotating the arms.

The latissimus dorsi are large muscles located on either side of the spine, and they help to move the arms away from the body. As you can see, pull-ups provide a great workout for a variety of muscle groups.

Which other exercises will help do more pull-ups?

There are many exercises that can help you build the strength needed to do more pull-ups. Some of these exercises include:

  • Push-ups: Push-ups are a great way to build upper body and core strength. They can be done anywhere and don’t require any special equipment.
  • Chin-ups: Chin-ups are a great exercise for targeting the back and biceps. They can be done with or without weights.
  • Bent over rows: Bent over rows are an excellent exercise for building back strength. They can be done with dumbbells, barbells, or cables.
  • Deadlifts: Deadlifts are one of the best exercises for building overall strength. They work many different muscles, including the back, legs, and arms.

By doing these exercises regularly, you will see a significant increase in your strength and ability to do more pull-ups.

How to do pull-ups with the right form?

Pull-ups are a great way to build upper body strength. However, it is important to perform them with the correct form in order to avoid injury and get the most out of the exercise. Here are some tips for doing pull-ups with good form:

1. Start by hanging from a bar with your palms facing away from you and your arms fully extended.

2. Engage your core and squeeze your shoulder blades together as you pull yourself up towards the bar.

3. Think about leading with your chest as you come up, and aim to get your chin above the bar.

4. Slowly lower yourself back down to the starting position, maintaining control throughout the movement.

Repeat for the desired number of reps.

Do easier versions of a pull-up?

Yes, doing easier versions of a pull-up can help you build the strength needed to do a full pull-up. For example, if you can’t do a full pull-up yet, you can start by doing an assisted pull-up.

To do this, you’ll need to use a resistance band or have someone hold your legs while you pull yourself up. Once you’re able to do 3 sets of 8 reps with good form, you can move on to doing negatives.

To do negatives, jump up so that your chin is above the bar and then slowly lower yourself down.

Start by doing 3 sets of 5 reps and increase the number of reps as you get stronger. Finally, once you can do 3 sets of 8 negatives with good form, you should be able to do a full pull-up!

Determine why you can’t do more than 3 pull-ups.

If you’re like most people, you probably can’t do more than 3 pull-ups. There are a few possible reasons for this.

It’s maybe because of your strength, as is grip strength and having a good technique. However, there are also other factors that can come into play, such as previous injuries or imbalances in your muscles.

If you’re struggling to do more than three pull-ups, it’s important to take a closer look at all of these factors in order to determine what the root cause might be.

Once you’ve identified the problem, you can then start working on a solution. With some patience and hard work, you’ll be able to increase your pull-up count in no time!

Grip strength:

If you can’t do more than three pull-ups, it might be because of grip strength. To build up grip strength, try this exercise: holding a weight in your hand, squeezing it as hard as you can for 10 seconds, and then relax for 10 seconds.

Repeat this 10 times. As you get stronger, increase the amount of time you squeeze the weight.

Overall strength:

If you want to be able to do more than three pull-ups, you need to focus on overall strength. This means working all the major muscle groups in your body, including your arms, back, chest, and legs.

While you can certainly use weight machines or free weights to build strength, there are also a number of bodyweight exercises that can help you achieve your goals. Push-ups, pull-ups, squats, and lunges are all excellent exercises for building strength.

And by incorporating them into your workout routine, you’ll be well on your way to increasing your pull-up numbers in no time.

Injury:

Three pull-ups may not seem like much, but if you can’t do them, it may be because of an injury.

The first thing you need to do is see a doctor to find out what is wrong. Once you know the extent of the injury, you can start working on a rehabilitation program. This may involve stretches, strengthening exercises, and/or physical therapy.

It is important to work with a professional to create a program that is suited to your needs and abilities. With time and dedication, you should be able to overcome your injury and reach your pull-up goals.

Benefits of pull-ups:

1. Pull-ups work a variety of muscles including the biceps, triceps, latissimus dorsi, and pectoralis major. By working so many muscles at once, pull-ups are an efficient exercise for building overall strength.

2. Pull-ups are also great for developing functional strength. Many everyday activities such as opening a jar or pulling yourself up over a fence require upper body strength, and pull-ups can help you develop the muscle power you need to perform these activities with ease.

3. Pull-ups can also help to improve your posture. Because they work the muscles in your back and shoulders, pull-ups help to pull your shoulders back and prevent slouching. As a result, you’ll stand taller and look more confident.

4. Pull-ups can also be beneficial for your mental health like HIIT. Exercise has been shown to release endorphins, which have mood-boosting effects. Additionally, the sense of accomplishment you’ll feel after completing a set of pull-ups can help to increase self-esteem and confidence.

increase pull ups workout plan

If you’re looking to increase the number of pull-ups you can do, start by working on your grip strength.

Wrist curls and farmer’s walks are two exercises that will help you build the strength you need to perform pull-ups.

In addition, be sure to focus on your back and biceps muscles when doing other exercises such as rows and curls. These exercises will help you develop the muscles necessary for a strong pull-up.

Finally, make sure to practice regularly and gradually increase the number of pull-ups you do each week. By following these steps, you’ll be able to achieve your goals and improve your pull-up performance:

There’s no need to rush things – take it one step at a time. Small, consistent increases will get you to your goal eventually, and you’ll be less likely to injure yourself in the process. Here’s a step-by-step plan to follow:

  • Start with your current max number of pull-ups. If you can only do one or two, in this situation 3 that’s fine – just start there.
  • Each week, add one additional pull-up to your max. So if you started with two pull-ups, you would do three the next week, four the week after that, and so on.
  • Once you can do 10 pull-ups consecutively (without stopping), you can start increasing by two instead of one. So if your max is 10, you’d do 12 next week, 14 the week after that, and so on.
  • Continue following this plan until you reach your desired number of pull-ups.

Remember – consistency is key! Don’t try to increase too quickly – doing too many reps in a short period of time can lead to injury. Just focus on adding a few extra reps each week, and before you know it you’ll be hitting your goal number of pull-ups easily.

Conclusion

No matter what your current level of ability is, it’s possible to increase the number of pull-ups you can do. With dedication and consistency, you can work on developing the strength and muscle power necessary for a successful pull-up workout.

Just follow the steps outlined in this article and before long you’ll be able to do more pull-ups than ever before. So don’t wait any longer – get out there and start working on your pull-up goals today! Good luck!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5548150/

https://journals.lww.com/nsca-scj/fulltext/2014/06000/the_pull_up.14.aspx

https://www.researchgate.net/publication/331402880_A_Comparison_of_Muscle_Activation_during_the_Pull-up_and_Three_Alternative_Pulling_Exercises