P90X Chest and Back: A Girl’s Guide to Pull-Ups

 

 

 

 

 

 

 

 

 

 

 

On the P90X Chest and Back disc, pull-ups and chin-ups make up a large part of the work out. Tony Horton, mastermind and trainer behind P90X, does include a caveat: the use of bands. Bands in and of themselves are a solid workout, but do not discount the pull-ups because they are hard.

It can be intimidating watching the spectacular Drey Weber knock out the pull-ups without so much as a hiccup to her form, but remember, she is an aerial gymnast. She has made a career out of defying gravity with her aerial performances.

The key to pull-up success is to understand and develop the necessary muscles. The exercise targets the latissimus dorsi, commonly referred to as “lats” by bodybuilders. (They are responsible for the incredible back and trim waist, like an inverted triangle. Ladies, the benefits to your figure alone are worth the effort.) Here are some exercises that will help build up the muscles required to be able to do them:

• Jumping pull-ups: Also called negative pull-ups. Holding onto the bar, jump up and slowly lower yourself down to the ground.

• Inverted Row: Also called a 45 Degree Angle Body Row. Hang from a bar with your arms fully extended; adjust your feet so that your body is at a 45 degree angle and pull your chest to the bar.

• Body Row: Rather than keeping your body at a 45 degree angle, keep your body as parallel to the ground–try using a box or chair to maintain the correct angle.

• Assisted Pull-Up: Grab a pal for this one. When you pull, your friend will push. This will use the muscles required to do a pull up.

Do not get frustrated if it takes months before you can build up to the pull-up. Pull ups are the iconic measure of fitness; they are not easy–but the pay offs are amazing.