Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...
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| Chest Workout (No Equipment) | Home Workout | Day 38 |
Chest Workout (No Equipment) | Home Workout | Day 38
Exercise 1: Normal Push-Ups (20 Reps)
- Keep your body completely straight with your stomach facing the ground
- Lift your body with the help of your arms and your legs
- Bend your elbows inward to touch your chest to the ground
- Come back to the original inclining push-up posture
- Keep touching the ground and coming back until your reps are finished
Exercise 2: Wide Grip Push Ups (20 Reps)
- Keep your arms straight above the ground and your body in an inclining position with your stomach facing the ground
- Widen the distance between your arms to more than the usual
- Dip your chest to touch it on the floor by bending your elbows
- Rise back to the original push up posture
- Keep dipping your chest to the ground and rising up until your reps are completed
Exercise 3: Spartans (20 Reps Both Sides)
- Keep your body in a declining position with your arms completely straight and your hands on the ground
- Bring one of your hands just behind the other
- Dip in between your arms and then rise up to alternate the positions of your hands and then dip back down
- You can even alternate the position of your hands by jumping from the dip position
- Keep repeating until 20 reps are completely by alternating both of your hands
Exercise 4: Pike Push Ups (20 Reps)
- Raise your body above the ground by keeping your arms completely straight
- Bring yourself in a V-shaped position by bringing your legs close to your hands
- Dip your head towards the ground by bending your elbows
- Raise your head back to the original V-shaped posture by straightening your arms
- Keep repeating until 20 reps are completed
Exercise 5: Wide Grip Side To Side Movement (20 Reps)
- Bring your body in a wide push up position
- Except for keeping your chest above the ground like in a usual wide grip push-up keep it on the ground but don't let it touch the ground
- Move your chest from either side to the other by stretching your hands straight in a horizontal direction
- Once you have moved to one of the sides then move to the other side while you are still in the down wide grip push-up posture
- Keep repeating until and unless you have completed 20 reps both sides
Exercise 6: Yoga Push Ups (20 Reps)
- Bring your body in a usual pike push up position
- Move the upper body in between in the hands and raise it at the end by bending your back
- Come back to the original position and then repeat the whole process
If you would like to understand more about this workout, then do watch the below video: