pull ups/chin ups and the like

miss no stars

so eh, I got a door gym thingy only to find out I can't do a single pull/chin up

I've been trying to think of ways that I can work up to it so I've been doing 20 press ups a day (I know not many but I leave the house at 0730 and get home at 2200 most days) and then from a standing position holding the bar holding the bar, giving myself a little jump and then hoisting myself the rest of the way up to the bar, holding for 1 second and back onto the ground, then a little rest and do it again but holding for 2 seconds, then again for 3 and so on til I hit 10 (at which point my legs are swinging around quite wildly).

Don't want to kill myself going at this every day if it's unlikely to be of any benefit or there's a more efficient way of building up my ability to do chin/pull ups. What ye reckon?

TommyKnocker

Hi Miss No Stars

A technique I have seen in the used in P90X is to start off using a chair for assistance. And as you get stronger you will depend less and less on the chair.

See Videos Below for an idea of what I mean

Hope that helps,


Best Regards,

M

TommyKnocker

Ignore, Somehow post submitted twice

Best Regards,

M

rubadub

miss no stars wrote: »

so eh, I got a door gym thingy only to find out I can't do a single pull/chin up

The majority of men I know cannot do a chinup, it is a difficult feat and even harder for a woman who will naturally have less upper body strength. In the US marines fitness tests women do not have to do any pullups, they do a flexed arm hang which is hanging off the bar with your chin over it for time.

You are already doing negative chinups, assisting yourself with jumping rather than the chair B-Builder showed, these are excellent and helped me immensely, I would use the chair though. Being able to do 10 is very good, you should focus on lowering yourself down slowly and controlled, as this works all the muscles used in the full motion. If you are dropping fast it is really just a series of flexed arm hangs. If you have not been doing a slow descent then go VERY EASY on your first day, just one or 2, even if you feel you can do more, they are VERY taxing on the system.

miss no stars wrote: »

I've been doing 20 press ups a day.

Don't want to kill myself going at this every day

You need to take breaks to allow yourself to recover. Are you doing proper pushups resting on your feet rather than your knees? How many can you do in a row currently. I would build up to being about to do 2-3 sets 8-12 repetitions nice and controlled, i.e. being able to do 8-12 at once, take a rest for a few mins and do another round. If you can only do a few you could do them on your knees, or up against a wall. As you get stronger you can raise your legs up onto a box or chair which makes them harder.

You definitely need breaks to recover from the negative chinups, I still do negative chinups but with weights attached and sometimes I need 3-4days off to fully recover.

Check out www.simplefit.org which shows exercises to do at home with a chinup bar.

If you have 1 or better still 2 large towels you can loop them over the chinup bar and do rows like this.

https://www.youtube.com/watch?v=10a4Pq1EJs0

An old duvet cover might be big enough, just do not jerk too much or the bar could undo itself.