Two 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
4 Responses to “Improve Chin-up and Pull-up Performance with Assistance”
Hey Josh;
I agree that these are great exercises, but I’d like to be able to do them on days that I don’t have time to go to the gym. Any thoughts about the best gear for doing pull-ups at home?
Thanks!
Mark
I had a really nice home chin up bar that connected to a door frame, I installed it on my bedroom door and then started my chin ups… and it ripped part of the frame off the wall!!! Always check the integrity of the structure
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I have been swimming, running and doing yoga recently so have not been doing any weight or strength training. Last time I tried I could do around 10 unassisted chin ups (palms facing in) with good form. Now…. I think I could probably only do 2…. I’ll have to get myself a decent chin up bar when I have moved.
Like Forest mentioned, you can get door frame pull-up bars that attact to door frames. Most sporting goods stores in the US like “Dicks” have them, but be sure the door frame is solid.
Other than that anything you can grab ahold of and that can support your weight will work. For the assisted part you’ll just need your wife or a friend to help you out.
@ Forest – Yeah that’s what I thought of the first time I saw one of those things
Swimming is an awesome exercise. I swam just about every day last summer and will be this summer as well.
Negatives are a good way to get into doing pull-ups as well. You use something like a stool to get to the “up” position, and slowly let yourself down over about 8 seconds.
Even experienced people can use them. I did during rock climbing training wearing a weight vest and it was *tough*, but it works you good.