I recently had to sell my beautiful GTI due to money problems and buy another one that apparently has more things wrong with it than Gary Busey. Anything from a propped open door to a tree branch to the outstretched arm of a really strong dude is all you need to be able to knock out a few pull ups. My favorite trainer from Americas Hat (also known as Canada to some people) just released a training program based entirely around pull up and push ups. Shawna, who is almost twice my age, can knock out 25+ pull ups and 100 push ups like its nothing.
Ring rows are a go-to pull for building strength in your entire back and core because they get you working with your body weight and can be easily modified as you progress. Support your body with one arm by leaning on a bench and explosively pull the dumbbell back like youre trying to elbow someone in the gut. Lat Pulldowns or any vertical pull done with a cable machine can help you develop pulling strength along the same plane as a pull-up and they offer the same freedom of movement as a dumbbell. Instead, lean back and pull the bar to your upper chest, not your chin or neck.
First, you are foregoing such excellent moves as the muscle up, back lever, and front lever (the front lever, by the way, will build more core strength than anything in CC1 or CC2, and pulling strength comparable to one arm pull ups, especially if youre doing front lever rows, all with one exercise). As a matter How To Do More Pull Ups Instantly of fact, this routine more closely represents Raising the Bar than Convict Conditioning, but those towel pull ups are fantastic for the grip and forearms! Also, keep in mind that they do accept chin up grip ;). Its worth noting that only about 10% of Marines get 20 pull ups (or chin ups) in the PT test.
Performing chin ups (pull ups with a close underhand grip) seems to be much easier than your normal over hand wider grip pull ups. Starting off with assisted chin ups will lead to unassisted chin ups much faster than pull ups. This is a great alternative and will also increase the strength needed to perform more pull ups without assistance. Pull ups are an incredible bodyweight compound exercise that will help build your entire upper body fast. I recommend that if you are someone has eliminated the pull up from your routine due to the inability to perform a decent amount, that you follow anyone of these simple tricks to increase your pull up strength fast.
The band will assist you by taking on some of the bodyweight load and allowing your muscles to complete the pull up movement at a more manageable weight. Attempt to pull your chest within an inch of the bar on every repetition, then lower slowly, avoiding the use of momentum. You should either eat enough calories with a fantastic exercise program, or go on a complete fast.
To avoid this, stretch out your chest before you start your pull ups and when performing a pull up, lateral pull, or row really present the chest to the bar and retract the shoulders. So there you have some really simple tips to add to your training arsenal to improve or start your journey to mastering PROPER pull ups. The road to 30 pull ups and beyond was about 5x harder and required a lot more creativity. You should really consider focusing on heavier weighted pull ups on that high weight day.