I'm applying to the Naval Academy this year and you have to take a fitness test and do 18 pullups but I'm stuck on 10. I do pullups all the time and I can't get past 10. Do you know any exercises or stretches that can help me pump a few more out?
2006-07-02 04:13:00 · 6 answers · asked by Anonymous in Health ➔ Diet & Fitness
pullups are almost all shoulders and upper back. people usually only hit the front part of the shoulder and forget about the back/side shoulder muscles.
some things you could do are rows (for upper back)...making sure you dont' move your torso and your arms do all the pulling. also, switch to wide grip pullups to train which will really bulk up your shoulders. train pullups where you come up and the bar is in front of your face (trains front shoulder muscles) and also when you come up and the bar is behind your head (trains back shoulder muscles). military presses are also a good idea. obviously, for the exercises that include weights, you should lift heavy. one other thing you could try is to do pullups with a weight belt attached to your waist.
2006-07-02 09:59:58 · answer #1 · answered by chobo219 4 · 2⤊ 0⤋
For one thing doing them all the time will never let your muscles heal and grow, only do them every 5 days, with about 5-8 sets.
Try doing "negatives". After you reach 10, jump up and let yourself down slowly for a count of 8-10. These will increase your strength dramatically and alow you to break your plateau of 10. You also might want to try pullovers, pulldowns and hammer curls, which build the same muscles involved in a pullup.
Also reducing your body weight will give you less weight to pull up. Good luck.
2006-07-02 14:32:52 · answer #2 · answered by two_skrus_luse 3 · 0⤊ 0⤋
Are you in a gym? Ask the trainers to help push you to the next level. There ARE other pulling exercises and some gyms (like mine) have assisted pull up machines so you can push yourself further (in other words, doing more reps at a lower rep may well build the strength you need to do more at full weight).
Also be sure you are working the opposite range of motion as our muscles work in sets. You may need to strengthen the rest of the muscles in the group to get what you want.
You should be doing a full chest and back workout.
2006-07-02 11:24:43 · answer #3 · answered by Lori A 6 · 0⤊ 0⤋
If your weight is more first reduce it.
Take protinus diet and give more exercise to your hands. I suspect that your muscles are weak. A good balanced diet and exercise are the only things help to overcome your problem.
2006-07-02 11:21:17 · answer #4 · answered by dbgyog 7 · 0⤊ 0⤋
You simply have to stay the course and keep at it, no other way. Long time ago I had a similar problem getting up a rope in Marine boot camp, thanks to my friendly D.I.'s encouragement I mastered the rope climb in short order. Good luck
2006-07-02 11:23:26 · answer #5 · answered by gamerunner2001 6 · 1⤊ 0⤋
do them more often until you move up, three or more times a day, not really any other way
2006-07-02 11:16:22 · answer #6 · answered by Anonymous · 0⤊ 0⤋