Exercise: Pull-Ups: Train Like a Marine and Get Your Chin Above the Bar!

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Visit 》Pull-ups: Get ripped, get strong, get pull-up!


"I’m 17 and I want to join the Marine Infantry. I’m in pain and I can’t do six pull ups anymore. How do I workout in a way that will get me stronger but also in a way that won’t hurt me?"

Hi, Don.

Marine Infantry, huh? That's a tough nut to crack, but it's definitely achievable with hard work and dedication. And pull-ups are a big part of that.

Pull-ups are like the gateway drug to Marine Infantry training. They're the first thing they'll test you on, and they're the first thing that will make you want to give up. But don't give up! Just keep practicing, and you'll eventually get there.

Pull-Ups are a compound exercise that works multiple muscle groups in the upper body, including:

  • Latissimus dorsi (lats): The lats are the largest muscles in the back and are responsible for pulling the arms down and back. They are the primary muscles used in a pull-up.
  • Biceps brachii (biceps): The biceps are the muscles on the front of the upper arm that are responsible for bending the elbow. They assist the lats in raising the body during a pull-up.
  • Rhomboids and trapezius (traps): The rhomboids and traps are muscles in the upper back and shoulders that help to stabilize the shoulder blades and keep them from shrugging up. They also assist in raising the body during a pull-up.
  • Forearms: The forearms are the muscles below the elbow that are responsible for gripping and wrist flexion. They are used to grip the pull-up bar and help to raise the body.

Imagine that your pull-up muscles are like a stubborn donkey. They're not going to do what you want them to do unless you make them. So you have to be tough with them. You have to push them hard. And eventually, they'll give in and do what you want them to do.

So how do you strengthen your pull-up muscles?

Here are a few things you can do:

  • Do negative pull-ups. These are essentially the opposite of regular pull-ups. You start at the top of the bar and slowly lower yourself down. Negative pull-ups are a great way to build strength without putting too much stress on your muscles.
  • Use a resistance band. Resistance bands can help you to do assisted pull-ups. This means that the band will help to lift your body up, making it easier for you to do a pull-up.
  • Do other exercises that work your pull-up muscles. This includes exercises like rows, lat pulldowns, and bicep curls.

It's also important to listen to your body and rest when you need to. If you're in pain, take a break. Don't overexert yourself, or you risk injuring yourself.

However, if all these are overwhelming, then you need a proper pull-up training program.


Visit Tinyurl.com/F40Spullup!

Faithfully yours, Gary.

WORLD’S FITTEST & STRONGEST

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