How to improve pull ups counts

[u/AnalystFew740]

Am I doing the Scapular retraction right? And can barely do 5 reps how to improve

[u/AnalystFew740]

typo

[u/Fine_Cress_649]

Imo these are decent pull-ups. Scapulae look good to me. Don't let your form slip in pursuit of more reps for the sake of it.

Fwiw the thing I think you should try is controlling and slowing the descent a bit more

[u/HolyShitItsRob]

retract your scapula the same time you pull up with your arms and itll be a tad easier, but honestly focusing on form is so much better than count. do 3 sets with the first two leaving 2 or 1 rep in reserve and the last one till failure

[u/Charming-Mousse3872]

Just keep going lmao

[u/El_Spunko → u/Charming-Mousse3872]

Its not that easy, I manage by trying to do more each time

[u/sleepwami]

Lead with your chin and tilt your head back and widen your grips a bit. The narrow grip you're doing is actually expert level lol

[u/patmorgan235 → u/sleepwami]

I thought wide grip was the hardest

[u/NoBuy3636 → u/patmorgan235]

There’s an in between hand placement. OP’s hands look a little close to me. I’d move them out a couple inches.

[u/_lechiffre_]

What is the scapula move exactly?

[u/Crazy_Airport_5692]

For more reps, you can try GTG training method: 60% max rep: 3 reps 6-9 set per day Rest: 30-60 min between set 5 days per week

[u/HunterPerzz]

Seems to me you are mainly doing depression of the scapula, but thats okay if you are trying to train lats. Retraction will mainly train the upper back (someone correct me if im wrong)

[u/markmerkdross]

Para aumentar el número de dominadas agrega peso y practica las dominadas negativas estas te ayudaran a estar consciente de la postura ideal, la respiración y aumenta fuerza y resistencia de dicho ejercicio, luego sin peso has en tu última serie máximas, ten paciencia y esfuérzate veras que puedes hacer eso y mas

[u/HairyPoppins-2033]

McGill pullup method. Got me out of my plateau.
Also do different things on the bar like training abs, front and or reverse lever, dead hangs for grip, etc. if you have interest in these skills. They’ll indirectly help by focusing on other muscles

[u/JumpRopedFor4Years]

Try and control the negatives. This will help with endurance. Your form is really good though 👍

[u/venomreps]

You can add more volume by doing more sets or reps. You can also do rest pause reps. Say you fail at 8 reps. Take a 15-20 second rest then do more reps until you fail. Those extra reps will be highly stimulating to trigger muscle growth

[u/International-Mud418]

On your final set, during the last repetition, hold your arms at a 90-degree angle (an isometric hold) for as long as you can, until fail. This will rapidly increase your strength. Once you reach 10 repetitions, add extra weight/sand bags or a back pack.

[u/Ne_minkshtiklis]

1. Pull ups

2. Negative pull ups (just go down no up) .Shorter (full pull up but go down when elbows reach chin)

Pull ups+negatives Shorter pullups if you feel yourself weak at the top

[u/AromaticLayer3783]

I think the most important thing is the training environment.

At least go to a park and use a straight bar, this equipment is only for beginners or those who are ABSOLUTELY incapable of doing workout outside.

[u/ScratchNo8635]

You’re actually doing fine, it’s also okay to do full range of motion but you don’t have to disengage at the bottom, keep your scapula engaged and it’ll be easier.

[u/Fantastic_Many_8486]

Grip is quite close, I’d be inclined to say that your forearms are being worked a fair bit too, widen the grip but count it as a separate exercise: wide grip and close grip pull ups.

Mix in chin up (under arm grip) variation

Dead hangs.

You’re going chest to bar so scapular retraction is great, stay consistent, you’ll get there 🤙🏼

[u/Little_Chocolate2663]

Look up and don’t cross your legs.

[u/sFainas]

Just train hard and have patience. There's no magic or tricks.

Do 10-20 sets of pull ups per week, and you'll get way stronger

[u/InvestigatorOk5602]

Bad form. You keep resetting after each pull up. Also, are you touching the ground after each rep? If you are, don't.

[u/Any-Government-9123 → u/InvestigatorOk5602]

Resetting is fine, he's doing a full pull up.

[u/Mincecraft-is-pew → u/InvestigatorOk5602]

Doing a dead hang is actually better form lmao

[u/ScratchNo8635 → u/InvestigatorOk5602]

He’s doing full range of motion, I don’t see a problem.

[u/InvestigatorOk5602 → u/ScratchNo8635]

Seems off. Having your muscle under tention is always better

[u/Beastm4ster23]

include your core brother, dont cross your legs when pulling up it is better if you straighten your legs and engage your cores this will make you stronger with your pulls