The Best Chin/Pull-up Bar in Singapore!

20 pull up challenge!

20 Pull up Challenge!

Before you start the training program you should do an initial pull-ups test. To perform the test, simply execute as many consecutive good-form pull-ups as you can. If you can’t do even one that’s okay too. After you have done as many pull-ups as you can make a note how many pull-ups you were able to do. Choose the correct training regime below based on the number of pull ups you did.

<4 Pull ups

If you did less than 4 pull ups during the test the descending training will be most effective for you. It will prepare your muscles and increase your endurance and strength.

Durign the descending training you’ll develop your strength and endurance better than while doing normal pullups (because you would be doing only few of them). You will do more descends and will work your muscles more.


  1. Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar (with your chin just above it).
  2. Then get off the stool and descend slowly until your hands are straight.
  3. Repeat.
  4. You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend.
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After you can do at least 2 pull ups, you can start on the training program below

4/5 Pull ups

6-8 Pull ups

9-11 Pull ups

12-15 Pull ups

By the end of the training program(s) you should be able to do 20 pull up max. Congratulations! you can now move on to tackle 30, 50, 70 pull ups

The video below is the best pull up video on youtube (in my opinion), you can watch the video often if you need motivation

 Good Luck!


Related article:  How to do your first pull up

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