You've all heard the meat heads in the gym ask the age-old question, "How much do you bench?" The bench press has been thought to be the ultimate test of upper body strength for years, but it is time for that trend to change.
If the bench press isn't the ultimate test of upper body strength, then what is? The answer: The Pull Up.
Being able to take your entire body weight from a hanging position and pulling it up over a bar is by far a better test of upper body strength than push ups or the bench press. The bench press has it's validity in this discussion, but to do multiple pull ups and do them well shows a higher level of strength and fitness than hitting the bench press.
So, the challenge is, can you do a pull up? If you can't, it is time to start setting your goals higher. As we enter the month of February challenge yourself to do one pull up by the end of the month. If you can do pull ups, see if you can do 20 in a row, and once you do that it is time to start the weighted pull ups to keep challenging yourself.
For the beginners, try these exercises to get yourself ready to reach your goal and complete the pull up challenge:
Lat Pull Down (Wide Grip): 3 x 20
Flexed Arm Hang (Jump and hang on the bar keeping your chin over for as long as you can): 3 x's
Single Arm DB Row: 3 x 20
If your gym has this machine:
Assisted Pull Up: 3 x 15
Do this 3 days a week on top of your previous training regimen, while always trying at least once a week to see your progress towards defeating the pull up and defeating the challenge.
Good Luck and Happy Pull Ups!
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