How to get elite at pull-ups?

Author: Tillman Wilkinson IV  |  Last update: Wednesday, August 6, 2025

Exercises to Help You Get Better At Pull-Ups
  1. If you can't do any reps, try negative reps, bent-over rows, scapular pull-ups, and dead hangs. ...
  2. Step 2: When you can do two to five reps, try low-rep sets and continue negative reps. ...
  3. Step 3: When you can do six to 10 reps, try high-rep sets.

What is the best way to get better at pull-ups?

The best way to get better at pullups is to do pullups, so vary the grips and try chins if narrower or neutral don't work for you. Keep doing negatives. Always focus on pulling with your elbows, not your arms - drive your elbows down into your sides.

How many pullups can the average Navy Seal do?

Pull Up Standards Based on Bodyweight and Age

For example, the U.S. Marines want men to do at least 3 pull-ups. The Army Rangers need 6 pull-ups, aiming for 12 for the best performance. The Navy SEALs require 8 pull-ups, aiming for 15 to 20. For kids, pull up standards vary by age.

How much pull-ups is impressive?

Above-average strength and fitness are indicated by being able to do: 13 to 17 pull-up reps or 18 consecutive pull-ups for men. 5 to 9 pull-up reps or 7 consecutive pull-ups for women.

Is 20 pull-ups in a row good?

Achieving a full set of 20 pull-ups isn't something everyone can do when starting out. Only doing a couple of “ugly” reps, say 5 or 10 isn't going to get your muscles going too much either. Doing around 20 reps per set sounds like you'd be taking things seriously though.

THE PULL-UP CRASH COURSE

Is a pull-up 100% of your weight?

To do a pull-up or chin-up you have to pull your entire body weight from a dead hang position to a chin above bar position. You are literally moving 100% of your weight up and against gravity, using just your upper body!

How many pullups did David Goggins do?

In 2013, David Goggins broke the Guinness World Records title for most pull-ups in a 24 hour period. 4030 pull-ups in 17 hours, 16 minutes.

What is minimum pullup for Marines?

You may have an assistant extend an arm across the front of your body to help prevent swinging. The minimum standard for passing this test during the IST is two pull-ups.

How many pull-ups without stopping is good?

So how many pull-ups are considered strong? There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women.

Why am I strong but can't do pull-ups?

Another reason why you can't do more pull-ups is lack of grip strength. Even if you have the strength to do a few pull-ups, but it fails because you can't hold onto the bar, you won't make progress because you're not reaching your potential. This means you need to work on your grip strength.

What is the best muscle to train for pull-ups?

"The latissimus dorsi—also known as your lats—are the primary movers when performing a pull-up", she said. "These are large muscles in the back that attach to our arms. The lats adduct, extend and internally rotate the shoulder.

How many pull-ups can the average person do?

Pull-up percentiles are more readily available for youth. According to ExRx.net, the 50th percentile for pull-ups for males at age 10 is just one repetition. This number increases to three repetitions at age 13 and seven repetitions at age 17 and older.

Do pull ups give you a 6 pack?

#3 – GIVES YOU SIX PACK ABS

Many don't realize it, but during the performance of a strict pull-up, your lats, abs and midline have to work together to stabilize the shoulders AND lift the lower body. In terms of building your six-pack abs, strict pull-ups give you a lot of bang for your buck!

How many pull-ups can a Navy SEAL do?

What are the pull up standards for men in military fitness tests? For tests like the Navy SEALs, men must do at least 10 pull ups. Top performers can do 15-20, showing their high fitness level.

How to improve pull-ups?

“If you can't do a pull-up, do pull-up progressions, vertical pull-type exercises on a pull-up bar without any equipment,” said Posey. “Ditch the pull-up assist machines and the bands. Not to say they are useless, but they don't train the motor-pattern of the pull-up as well as your own body-weight and gravity.

Who has the highest pull-ups in the world?

The most pull ups in 24 hours (male) is 10,001, and was achieved by Truett Hanes (USA) in Salt Lake City, Utah, USA, from 1 to 2 February 2025.

How is Goggins so muscular?

How did David Goggins get so strong? David Goggins is seriously strong because he's a pro at long-term conditioning. He's always running ultra-long races, doing tons of high-rep bodyweight exercises, and lifting weights.

What is David Goggins 24 hour pull-up record?

A Pole has broken an American's world record for the most pull-ups in a single day. Wojciech Sobierajski managed 4,083 pull-ups in 24 hours to eclipse the previous record of 4,030 held by David Goggins, an American motivational speaker and retired U.S. Navy SEAL.

What is the world record for pull-ups in 24 hours?

10,001 pull-ups in 24 hours and the @guinnessworldrecords title is back with your boy 🇺🇸 5 digit mark surpassed ✅ Beat the previous 24 hour world record with over 6 hours to go ✅

What percentage of men can do a muscle-up?

Otherwise, less than 1% of people can do a muscle-up based on my very unscientific experience. If you want to get your muscle-up, I would add you need to have a good dip too, as that is part of the exercise. I was able to do around 20 proper pull ups before being able to do a single muscle up.

Is 1 pull-up impressive?

Even doing 1 strict pull up sets you above the average. Doing 5, or 10? That's huge.

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