The pull-up program on the horizontal bar from scratch - a scheme for beginners

Pullups - one of the mandatory standards for men, the implementation of which indicates good physical condition. Today we will discuss how to learn how to pull up on the horizontal bar from scratch. If you can’t pull yourself up once, don’t despair, a special program will help you get started.

The pull-up program on the horizontal bar from scratch - a scheme for beginners

What muscles work when pulling up?

When we first start training on the horizontal bar, the muscles are under stress. This is normal, because the weight of our body is not so small.

The muscles of the arms, shoulders, back, and press are loaded. The biceps, the brachial muscle, the latissimus and the muscles of the hands are especially strained.

Therefore, before starting pull-ups from scratch, we will prepare our muscles for this.

Where can pull-ups come in handy?

Pull-ups are a very "vital" exercise. If you need to climb somewhere, but there is nobody to plant, we will be helped by pull-ups.

We can hang on our hands and pull our body up. And if you can do push-ups from the floor or bars, the task is simplified even more. Comprehensive training is important.

Grip in extreme conditions saves lives. And not only yours, but also someone else's.

It happens that you need to hold someone or help to rise.

Of course, we are talking not only about dangerous situations, but also about everyday actions. When there is not even a hint of a platform at suburban stations, it’s quite difficult to get into the car. It is necessary to give a hand, holding the second hand at the railing at the exit of the car. Is that familiar? In such ordinary cases, a strong grip and the ability to pull up noticeably facilitate the whole process.

And if you are doing mountain climbing, for example, pull-ups are a vital exercise. This is something that will save your life and will not let you fall down. And the more you pull up, the better.

I hope you are convinced that you need to be able to pull up. Our program will help you learn!

Preparation for the first pull-up

No matter how ridiculous it may sound, some cannot pull up even once.

And it's not that they are heavy. It's not that pull-ups are difficult exercises. It’s just that people never practiced this, their muscles “don’t know” how to contract properly. This is especially true of the fair sex.

In general, pull-ups for girls are optional.

And if they can’t do it, that's okay. If desired, you can achieve 1-2 times on the crossbar, if necessary. Next we will talk about how this can be done.

It is advisable for a man to perform pull-ups at least 10 times at a slow pace without jerking.

We get used to hanging

Any program should include training elements.

First you need to find a good crossbar. It must be at an affordable height. That is, so that you can reach the horizontal bar with a short jump or climbing on toes.

Recall that during classes on the horizontal bar, you can hold on to it with two types of grips - direct and reverse.Direct grip - the usual position of the hands with the palms away from you.

The reverse - with palms facing you. You can still place the thumb along with the rest and opposite them. The latter option provides a more reliable grip.

So, grab the horizontal bar with a direct grip, with your hands slightly wider than your shoulders. Hang on the horizontal bar so that your feet do not touch the floor or the ground.

The first time you can sag for up to 5 seconds, then your hands will open up. And the more you weigh, the funnier to slide off the horizontal bar - this is normal. To fully pull up at least 10 times, you need to hang on the horizontal bar for at least 40 seconds. This is necessary for beginners who can slip off the bar at the most uncomfortable moment.

To increase the hang time, simply add 1-2 seconds each time until you reach 60 seconds .

Your hands will tremble - be patient. All physical achievements go through overcoming oneself.

However, try not to overwork. If you can hang for 1-2 seconds - that's okay. Train.

Hang 3-5 times every day. In a month you will see that the time of your hang on the horizontal bar has increased markedly. The main thing for beginners is the goal. You need to develop the habit of seeking it.

We achieve the first pull-up

The first cherished pull-up for beginners does not work right away.

It seems that there is a force, it seems to be not heavy, but it never works out. Muscles do not know what to do and how to contract. This is similar to the ability to isolate the right muscle in isolation. If you explain how to do this, everything will turn out pretty quickly. If you can not pull yourself up due to muscle atrophy - everything is more complicated.

But you can always learn.

The first pull-up can be achieved in several ways.


Perhaps this is not the best method for beginners. You need to substitute a chair under the horizontal bar so that you can reach the starting position with your legs, or find a low horizontal bar. Further, we gradually relax the legs, until the entire load from holding the body in this position is distributed to the arms and back.

From this position you need to lower as slowly as possible, straightening your arms. It is believed that such a training will help increase the number of pull-ups. However, we do not recommend it to beginners. Negative weight is fraught with stretching of the tendons, and without weight and help on the rise, the results are insignificant. Read more about negative pull-ups in a separate article on the site.

And we will consider another way.

Using shock absorbers

A good way to prepare your body for pull-ups is to use ordinary rubber. It is wrapped around the horizontal bar so that a loop is formed that will serve as a kind of swing for you. Due to this, it will be easier to rise, as well as lower. When your muscles get used to it, you can remove the aids.

Now you can pull yourself up, and it remains only to increase the number of repetitions.

Use the help of a partner.It often happens that girls are helped with pull-ups by guys - they push them on the rise, and the girl makes the opposite movement on her own. This is a pretty effective way to learn how to pull yourself up (and also fun). Please note, this is the same negative, but with the help on the rise.

Using simulators

If you have the opportunity to attend the gym - you will have every chance to learn how to pull yourself up. There you can perform exercises that will help to make your first time on the horizontal bar.

Pay attention to the simulators simulating pull-ups. This is, first of all, the upper block. His craving is an imitation of pulling up with any grip.

Start with a weight that doesn't seem too heavy to you. Increase it over time. Once, when you reach half your weight, you can easily do 5 pull-ups .

Another device for these purposes is a pull-up simulator with a counterweight, or a gravitron. Read the detailed analysis in a separate article on the site.

The program for the first pull-up for beginners is simple: try and try again. Until you succeed. Do not forget, the right technique is the key to success. We do everything smoothly, without jerking.

We go further: increase the number of pull-ups (table)

When you learn to do these exercises, you need to take care of the quantity.

A special scheme or program will help you.

Various exercises on the horizontal bar will be useful for the development of strength indicators and your muscle profile. Please note that it is too early to work with weights. When you can pull yourself more than 15 times - you can think about additional weights. Now talking about this is impractical.

We recommend pulling up with the classic straight grip at shoulder width, wide grip and narrow back. These 3 exercise options will allow you to quickly develop strength. Now let's combine them to get the right program to set the number of pull-ups. For convenience, this will be a table. Let's say you can catch up 2-3 times.

Beginner lesson plan for increasing the number of pull-ups :

You can do it every day. Thus, in 8 days you can go from 2 to 5 repetitions. We recommend doing the last exercise until failure, as much as you can.

This is an approximate training scheme, you can change it. Our task is to orient you so that you understand how to act.

Pulling up with a wide grip is the most difficult version of the exercise, since the weakly developed latissimus dorsi muscles play a large role in it. Therefore, it appears on the fifth day of training in a small number of repetitions.

The rule "passed by - pulled up"

An interesting psychological technique for those who start from scratch, which helps to increase the number of not only pull-ups, but also push-ups - this rule is "passed - did" .

To do this, hang a horizontal bar on the way to the kitchen or to the bathroom.Quite often you will pass by him.

Get tight every time. At least one repetition. After a week, you will be surprised how much your performance in pull-ups has grown. And remember - everything is done without jerking.

When the plateau reaches

One day the number of pull-ups will stop growing.

This is bound to happen. Here you need to be patient. The following scheme is designed to overcome the plateau. Suppose you began to pull up 8-9 times and can no longer.

Scheme (table) for increasing the number of repetitions on the horizontal bar in the plateau state:

Type of pull-ups Number of times
Day 1 2 3 4 5 6 7 8
Classic version 8 9 10 11 12 8 10 15
Wide grip 5 9 10 11 12 12 10 15
Reverse narrow grip 8 9 10 11 12 12 10 15

Please note that nyatiya should be done in a day.

The nuance of this scheme is this: if you cannot complete all the repetitions for the approach, stretch the pleasure. Your task is to do it all times. Let with a break - but do it. For example, on the first day you pulled yourself up 8 times with a direct grip, and only 3 with a wide grip. Relax, then do another 2.

Thus, you will get the necessary 5 repetitions.

On the ninth day, add a second approach to each exercise and start on the first day. That is, you do 8 times the classic pull-ups in two approaches, 2 by 5 wide grip and 2 by 8 narrow. Do this for another 8 days and add a third approach. After 24 days, you can catch up 15-20 times in one approach.

The main thing is perseverance.

The key rule during the plateau is not to give up, do not stop doing exercises. Take a break, but follow the plan. There were times when young men, pulling up 1-2 times, due to perseverance, gained 20-30 times in one training session. This technique allowed them to do more complex elements on the horizontal bar in a month (force output and others).

Listen to your body so as not to get injured. Distinguish laziness from overtraining. The above diagram will lead you to the result.

Tips for pull-ups

Learn and apply:

  1. Gradual. You cannot achieve great results if you are in a hurry.

    In addition to overtraining and injuries, you will not get anything. This applies to burdening and cheating.

  2. There is a certain pull-up technique - you lift the body on the exhale so that the chin is above the crossbar. To stay there or not is up to you. Go back down slowly on inhalation.

  3. All exercises are done smoothly and without jerking. The jerk is an inferior pull-up, remember this. In addition, you can damage muscles.
  4. Warm up before you begin to pull up.
  5. There is no need to do a temporary suspension with the chin above the bar.

    It will not give you anything except injuries. It is enough to hang like that for 30 seconds, there is no more sense.

  6. When pulling with a wide grip, your task is to feel the broadest muscles.
  7. If you can’t dial more than 10-15 times per set, weights should not be used.
  8. Rest between sets for 1-2 minutes, while you can’t stay in place - walk, wave your arms, chase mosquitoes.

  9. To make your hands feel good on the horizontal bar, you can practice with special gloves.
  10. Try to choose high horizontal bars so that legs bent at the knees do not interfere with your pulling up.

Working with weights

When you can pull up more than 10 times in three approaches, it’s time to take up the burden. You can use satchels and bottles of water, pancakes from dumbbells, stones.

Remember, the load needs to be increased gradually so that the ligaments and tendons get used to it.

They rebuild much longer than muscles.



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