The Ultimate Exercise

The best upper body exercise of your life can be found right in your own garage or local park. It consists of one piece of equipment, the pull-up bar. Yes, I'm talking about pull-ups. Most people dread the pull-up; pulling up your own body weight is no easy task. It may be the hardest exercise around, but it may also be the most fun. If you are unable to do a single pull-up that's okay; we will take it one step at a time. The first step is to do some military presses, for this you can use anything that you can grasp in each hand and push towards the sky. Dumbells or resistance bands would be ideal, but you can also use books (one in each hand), 5 lb. bags of coffee or any two things that are the same weight and weigh about 5 to 10 pounds.

Start easy by doing 5 sets of 8 repetitions. Rest for about 15 to 30 seconds in between each set and try to do this about three times a week. Start increasing the weight as you begin to strengthen your shoulders and back. Always remember to breathe and use controlled deliberate movements to decrease the risk of injuries. Repeat this workout for about 8 weeks.

Okay, so today is the big day, you are ready to try the pull-up bar again. Place your hands shoulder width apart on the bar. You can face your palms in towards you, this will make the pull-up a little easier at first. I would recommend standing on a long resistance band attached to the pull-up bar, when you begin to pull, it will assist you in reaching the bar as the tension is released in the band. Try one pull-up, then two. Try doing a pull-up at least 3 times a week making sure you give yourself a day of rest in between. Don't get discouraged if you can't do one right away, and don't be afraid to give yourself a little jumping start. Just keep trying to do a pull-up, don't give up. Eventually you will become strong enough to pull your own body weight up until that chin passes the bar.

Once you become proficient chinning with your palms facing you, try doing some with your palms facing out. This will change some of the muscles being used. The biceps will get alot of use when your palms are facing in, but when they are facing out it will work the brachialis. Your shoulders and back (deltoids, trapezius, latissimus dorsi, rotator cuff) muscles will definatley become stronger and more defined. After some hard work you can begin to do sets of pull-ups and eventually your entire uppper body workout can be on the pull-up bar.