Crackerjack Fitness » Exercises http://www.crackerjackfitness.com Everyday Fitness for Everyday People! Mon, 11 Jan 2010 16:09:06 +0000 http://wordpress.org/?v=2.8.6 en hourly 1 Improve Chin-up and Pull-up Performance with Assistance http://www.crackerjackfitness.com/improve-chin-up-and-pull-up-performance-with-assistance/ http://www.crackerjackfitness.com/improve-chin-up-and-pull-up-performance-with-assistance/#comments Wed, 08 Apr 2009 14:32:08 +0000 admin http://www.crackerjackfitness.com/?p=48 improve pull upsTwo of the best upper body exercises are the chin-up (palms facing you) and pull-up (palms outward.) While each put a little more focus on different muscles, they both work various muscle groups, so if you’re doing any strength training at all I highly recommend you do them frequently!

But, what if you just can’t physically do them? The answer, without a doubt, is assisted pull-ups!

Just like we crawl before we walk, some of us need assistance to get to that walking stage (resistance for the running stage) and you would be surprised how quickly you can go from 0 pull-ups to 5, 10 or more just by starting off with assistance!

Most modern gyms have assisted pull-up/chin-up machines that are perfect for this. These machines usually have bars for assisted dips too, which is always an excellent exercise, but if you don’t have access to this equipment, all you need is a workout partner. They’ll just grab your legs and help you up, but only what you need! You should still be working HARD to pull yourself up there. The workout partner is only there to ensure you do get up there!

I personally went from 1 pull-up unassisted, to 10 pull-ups unassisted after only 2 weeks on the assisted pull-up machine! It’s extremely effective and you’ll be amazed how much muscle mass you can and will develop by integrating pull-ups and chin-ups into your regular work-out routine!

img source: Brinas mom

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