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Alternative to pull up machine



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LARKUN7701
SparkPoints: (2,272)
Fitness Minutes: (2,850)
Posts: 25
2/13/13 12:42 P

If you have a chin-up bar you can do assisted pull-ups with resistance bands. Rage resistance bands are fairly inexpensive. Basically you loop it through itself on the bar and then rest your knees or your feet on it so it applies some pressure to help you do your pull-up.

I use the resistance bands with the handles, and just slide the handles over the ends of the bar. It works great.

Additionally you could do negatives/flex arm hangs to improve as well. A negative would be: Get yourself into the up position of a pull-up by jumping and slowly lower yourself to the bottom, get off the bar and repeat. A flex arm hang would be get yourself on the bar with your arms bent at 90 degrees(about half way up) and hold that position for a period of time. Even without doing assisted pull-ups if you do a regimen of flexed arm hangs and negatives you will eventually get there.

But you need to get the pushups going to because they are very complementary to pull-ups.



SERGEANTMAJOR
Posts: 6,397
2/13/13 11:58 A


There are extensive programmes available to improve your ability to do pull ups.One of the easiest ways is to lay on the floor between two chairs with a bar or stout rod laying on the seats. You pull yourself up to the rod then concentrate on slowly lowering yourself on the negative part of the movement. As you improve you raise the height of the bar but still keep you heels on the floor.. This is the analog of the push up progression.



DRAGONCHILDE
SparkPoints: (56,073)
Fitness Minutes: (14,204)
Posts: 9,562
2/13/13 10:20 A

Try this: www.sparkpeople.com/resource/fitness_artic
les.asp?id=995&page=3


As for pushups... of course you can't do them. You don't do them. ;) Seriously, you CAN do a pushup, and here's how:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1003




ORCHIDBLOSSOM
Posts: 534
2/13/13 9:58 A

Pullups work mostly your lats and upper arms. You can do other exercises to work these muscles, like bicep curls, tricep dips or kickbacks, and lat rows. These can all be done with free weights or a resistance band.



AIMEEDOO
Posts: 14
2/13/13 9:52 A

One of my biggest challenges is my upper body strength. I loathe pushups for the mere fact I can't do them. Same deal with pullups. I know doing wall pushups, stair pushups, then the actual thing is an alternative to the chest press machine, but what about pullups? How do you train those muscles without the machine. Since I can't do 1, a chin up bar or something of the sort does nothing for my cause. Anyone have suggestions?



 
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