PULL UP PROGRESSION💪
One of the most challenging body weight exercises has to be the pull up. Pull ups are a staple to my back workouts, as it’s such a great exercise to engage/strengthen the upper back muscles (the lats in particular). Mastering pull ups can be a huge goal for a lot of people, so I thought I would share my favourite tips & progressions to improve and strengthen your pull ups.
➡️Focus on creating scapular retraction. Too often people engage too much biceps and not enough back, this ends up developing good biceps but no real progress in the upper back. Focus on driving the shoulders down and back before pulling up with the arms.
➡️Control the tempo, don’t rush your reps. Go for quality, not quantity.
➡️Utilise band assisted pull ups if you struggle to lift your own body weight. Bands are a great tool we can use to help progress towards lifting our body weight, they will assist with the initial lift up towards the bar, you will still need to keep your core tight to keep control over the movement. ➡️Work on the eccentrics. Yes the last slide looks a bit odd 🥴, however jumping up to the top of the pull-up position and lowering with a slow eccentric (aim for 3 seconds) is a really great way to increase strength in the lats and increase your pull up progression. Make sure you keep the back under tension throughout the entire eccentric portion of the movement.
Hope that helps some of you guys out with your pull ups! Let me know if you enjoy these kind of posts. 😁🤙
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