Improving your pull-up performance requires a structured progression plan. Start with assisted pull-ups to build the necessary strength. Use a resistance band or an assisted pull-up machine to help support your weight as you practice the movement. Perform 3-4 sets of 5-8 repetitions, focusing on proper form and control.
Once you can perform assisted pull-ups with ease, progress to negative pull-ups. Jump or use a step to get your chin above the bar, then slowly lower yourself down with control. Aim for a slow descent of 3-5 seconds. Perform 3-4 sets of 3-5 repetitions. Negative pull-ups help build the eccentric strength needed for a full pull-up.
As you become stronger, incorporate unassisted pull-ups into your routine. Start with one or two repetitions and gradually increase the number as you build strength. Practice variations like wide-grip pull-ups, chin-ups, and commando pull-ups to target different muscle groups and add variety to your routine. Consistency is key, so aim to practice pull-ups regularly. With dedication and proper technique, you’ll see improvements in your pull-up performance and overall upper body strength.
