I Want to… Do a Pull-Up!
Drop and give me 10? Perhaps. Hoist that body up for a single pull-up? Not so much. Pull-ups can be an especially tricky exercise because it takes so many different muscle groups to get that chin over the bar. But where do we begin? Which exercises will develop that pull-up power, and how long will it really take to see progress? We went straight to Greatist Expert and Equinox trainer Kelvin Gary for his kick-ass action plan.
To nail that first pull-up or tack on a few to our personal record, Gary created a three-week plan to strengthen the back, chest, shoulders, arms, and core, so we can get up and at ‘em— literally. His prediction: After three weeks, we should be able to add up to five pull-ups to that total. Yep, that’s even if we can’t do one to begin with.
Movin’ On Up — The Workout Plan
Before the weights and cables come out, Gary recommends grabbing the foam roller to stretch out the lats and pecs. Try rolling out each muscle group twice for one-minute increments. Then, it’s time to get a move on (preferably up!).