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The perfect, chest to bar pull-up is a dream of many people, but very few actually achieve it.
Perfect pull-ups are indeed not easy, but in this video, I will show you 12, easy-to-follow steps. If you follow and complete them, you are guaranteed to reach your first perfect pull-up
1. Chest pulls
The first step is chest pulls.
You can do these laying on your front with a broomstick, a towel, an elastic band or with a resistance band and broomstick, like you would do a cable pull down.
The goal is to do 15 reps 3 times. If you got this, step to the next exercise.
2. Scapula adductions
The second step is the scapula adductions. You can do this using rings, pull-up bar, or if you don’t have any equipment, on the floor in rear push up position.
Do 15 reps 3 times of this exercise with maximal range and control. If you got this, move forward!
3. Scapula depressions
The third step is the scapula depressions in hanging.
Here, the goal is to do scapula depressions with your whole bodyweight. This exercise is as important as the previous one for doing proper pull-ups.
The goal is 15 reps and 30 seconds hold on the top, 3 times. If you got this, step to the next exercise.
4. Scapula pulls
The fourth step is the scapula pulls.
This exercise combines the previous two; after depressing your scapulas, you should bring them closer together by pushing out your chest, as you can see in the video. However, an easier, smaller range of motion execution is also perfectly adequate for achieving pull-ups.
The goal is 10 reps 3 times, and you can move forward.
5. 45 inverted rows
The 5th step is the 45 degree inverted rows.
After mastering the scapular movements, you can now strengthen the pulling motion.
The inverted row plays a key role in this, and it's important to properly master all the upcoming progressions.
The goal is 15 reps 3 times. If you got this, you can move on.
6. Inverted rows with bent knees
The sixth step is the inverted rows with bent knees.
Here, we increase the body's angle, but reduce its length due to the bent knees, in order to ensure gradual progression.
The goal is 15 reps 3 times. If you got this, step to the next exercise.
7. Inverted rows
The 7th step is the inverted rows with straight body, close to the ground.
The goal is 15 reps 3 times. If you got this, you can move on.
8. Elevated leg inverted rows
The 8th step is the elevated leg inverted rows.
This is the last inverted row progression, but once you're able to do this, you'll automatically be able to perform a few pull-ups - at least, that's been my experience with my students.
The goal here is also to achieve 3 sets of 15 repetitions, but experience shows that with at least 3 sets of 10 reps, students were able to progress well as they moved forward.
9. Leg assisted pull-ups
The 9th step is the leg assisted pull-ups.
This progression is great for practicing the technique, but it's important that if you're practicing at such a low intensity, the execution should be really perfect.
The goal here is also 3 sets of 15 reps.
10. Upper end-point hold and negatives
The 10th step is holding the upper end-point hold then doing negatives.
The upper point hold is a very powerful progression. If you have strength issues, initially, you can do it with an underhand grip, then gradually switch to a neutral grip if possible, and finally practice it with an overhand grip.
The descent should last at least 5 seconds.
Complete 3 sets of 6 repetitions before moving on!
11. Pull-up with elastic band
The 11th step is pull-up with elastic band.
This is one of the most popular progressions because it provides a good sense of accomplishment and perfectly enables the realistic execution of pull-ups.
The goal here is 3 sets of 10-15 repetitions.
12. Pull-up
The twelfth and final step is the goal itself: the pull-up.
If you have accurately completed the previous steps, then you should be able to do a perfect chest to bar pull-up.
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