In life, the best things are not free, contrary to that old time saying. The best things for us are almost always things we don’t like: flossing our teeth, eating our broccoli, getting a good night’s sleep, and perhaps even exercising, specifically doing pull-ups.

People hate this powerful move, which is really too bad because the pull-up is much more than an amazing exercise to increase your strength in your arms and legs and increase your back strength, it’s also perfect to improve your posture and improve your ability to be more athletic.

During the first two weeks, you are going to be performing static chin-up holds. These will lay the groundwork for later on when you begin to do pull-ups. During weeks 3 & 4 you will start to do negative chin-ups. Right now you will perform just the lowering portion of the chin up.

Get ready – your new challenge has just arrived!

Weeks #1 and #2 – the chin-ups

Chin-ups exercise

  1. Hang from a bar extending your elbows and with your palms facing you.
  2. Raise your chest to the bar.
  3. Lower to the start position in control.
  4. Try to do 3 sets of 6 reps.

Weeks #3 and #4 – the alternating chin-ups

Alternating chin-ups exercise

  1. Hang from a bar extending your elbows and with your palms facing opposite directions (One forward one back) to you.
  2. Bring your chin over and bring your chest up to the bar.
  3. Lower yourself back to your original position and hold for 2-seconds.
  4. Try to do sets of 6 reps.

Weeks #5 and 6 – the pull-ups

Pull-ups exercise

  1. Hang from the bar extending your elbows extended, palms facing away from you.
  2. Bring your chest up to the bar.
  3. Lower to the starting position.
  4. Try to do 3 sets of 8 reps.

Weeks #7 and 8 – the pike pull-ups

Pike pull-ups exercise

  1. Hang from the bar with your elbows straight, palms facing out, and your feet above your hips.
  2. Lift your chin over and chest up to the bar.
  3. Remain in the pike position throughout the movement.
  4. Lower to the start position holding for 2-seconds.
  5. Try to do 3 sets of 8 reps.

Weeks #9 and 10 – the triangle pull-ups

Triangle pull-ups exercises

  1. Hang in the pull-up position.
  2. Bring your chest to the bar, shifting so your head is in-line with one of your hands while maintaining your maximum height.
  3. Lower yourself to the start position.
  4. Repeat going the opposite direction.
  5. Try to do 3 sets of 8 reps.