Build A Buff Body With This Home Pull Up Workout
This is a pull up workout I do some morning's to build my upper body strength. I do it on my door pull up bar - which you could say has almost become a permanent part of my doorway now!
This workout contains lots of different hanging exercises, which will develop the muscles in your upper back, arms, shoulders and even your core. They are all high intensity body weight exercises so they will help you build muscle fast!
Pull Up Technique
There's just a little bit of technique you need to know before you start the pull up workout. Don't worry though, it's a piece of cake.
Start and end your pull up movement with almost fully extended arms. They should be straight but not locked at your elbows.
Breathing is important for any exercise, including pullups. The correct way to breathe during your pullups is:
- Inhale on the way down.
- Exhale on the way up.
This will make the pull up workout a lot easier. But if you're still finding the exercises too difficult...
You can use kipping to help you out.
This is basically just swinging your legs to give you a bit of momentum. Remember to cut the kipping once you're strong enough though. This way your muscles will grow faster because they're having to work harder.
There's a couple of ways of getting to the top of the bar without using too much effort.
- Use someone else's muscles :) Position yourself under the bar and pull yourself upwards while someone else helps you. They can let go once you're at the top so you get to do the rest of the movement by yourself.
- Get a chair and stand on it to help you get to the top.
One last thing. To get the most benefit from this pull up workout make sure you go right to the top. Your chin should go over the bar. This ensures that you're getting the biggest range of motion possible.
1. Basic Pull Ups
The photo's below show a very narrow grip and then a very wide grip. They work different muscles so try them both and anything in between.
The more variation you have in your pull up workout the better.
2. Basic Chin Ups
These work different muscles than pull ups do. They engage your biceps more rather than your lat's.
As with pull ups the width of the grip can be changed.
3. Knee Lifts
These work your abdominals and your hip flexors. Try not to swing your knees up. Make the movement as controlled as possible to get the greatest gains.
4. Chin Up Straight Leg Lifts
These are a very intense exercise for what feels like your entire body. Make sure that you don't use the momentum of your legs to swing yourself upwards. Your abdominals should be doing all of the work lifting your legs.
5. Knee Up Twists
These are a fantastic exercise for your obliques.
6. Pole Grip
Just another variation affecting different muscles. The more muscles you use in your pull up workout the stronger your upper body will be.
7. One Arm Pull Ups
This is a difficult exercise. There's a lot of variation in the difficulty though depending on how you do it.
You can always practice the one arm pullups by using negative training as we discussed before. This will allow you to build up strength so you can at least do a few proper repetitions.
8. Opposing Grip Pull Ups
A bit of a weird one... But a good exercise all the same...
9. Straight Leg Raises and Holds
These are fantastic abdominal strengthening exercises. They work similar muscles as the best abdominal exercise.
How To Build A Muscly Upper Body
When I was reading the muscle gain truth system I learned a really interesting tip about how to get a muscly looking upper body.
Training your back muscles is the single best way to improve the overall appearance of your upper body. Period.
Why? Because about 70% of the muscle in your upper body resides in your back.
Which means that the more you train it the bigger your upper body is going to appear. And in fact, the anabolic spillover effect from training your back is going to give your entire body a muscle growth boost.
So this pull up workout is a fantastic way to make your upper body look big!
Keep it up!
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