Pull Ups Pyramid Challenge Workout

PULL UPLS-advance-pyramid

Pyramid Challenge Workout can take your pull up progression to another level and increase your overall back size. Pull Ups is one of those workout that you can do at home without any fancy equipment. Just a simple over the door pull up bar can be just as effective.

How to do Pull Up properly

Firstly, make sure the pull up bar that you are using is at a height that requires you to jump up to grab it and your feet should hang free.

Next, stand below the bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip about shoulder width apart. Fully extend your arms so you are in a dead hang.

Bend your knees and cross your ankles for a balanced position. Take a breath at the bottom.

Exhale while pulling yourself up so your chin is level with the bar. Ensure you pull yourself with your chest and keep your shoulders down and back.

As you pull up, push your stomach forward and keep your chest high to strengthen your back muscles.

Pause at the top. Then lower yourself, inhaling as you go down until your elbows are straight. Repeat the movement without touching the floor.

Pull Ups Muscles Involve

PULL UPs-muscle-work

Pull-up requires you to lift your whole body weight using the muscles in your upper body. Making Pull up one of the perfect exercises for those who seek a shredded upper body.

Pull-up involves working out the biceps, triceps, forearms, wrists grip strength, lats , shoulders, and core in one single movement. Not only do pull-ups enable you to build muscle efficiently but it also saves your time on training these muscles individually.

Benefit of Pull Ups Pyramid Challenge Workout

Pull Ups Pyramid Workout are one of the best type of ways to workout to build endurance. We recommend Pyramid style workout it to anybody, not just for pull-ups this can be apply to other exercise like the military push-ups to create a challenge for yourself and  push as much as you possibly can.

The reason why Pull Ups Pyramid Workout is great because it helps put your mind on the actual goal rather than working out feeling like it’s a task. Doing 3 sets of 10, a lot of times feels like a task and it just doesn’t motivate you to push harder.

This type of Pull Ups pyramid is like a mental game and it’s why when trying to build-up endurance these are the best type of ways to workout.

For instance, when you want to make it all the way down to the pyramid to make it back up, if I make it back up but I want to see if I can push myself even further over.

How to do the Pull Ups Pyramid Workout

A pyramid style workout is started off by doing reps and gradually decreased the reps by 2 and then I go back up by 2. For example start with 10 reps and rest for 2 minutes, then do 8 reps and rest for 2 minutes. Do 6 reps and rest for 2 minutes and so on according the workout.

Go back up the Pyramid

Once you complete the first part of  the pull up. Do 2 reps again and rest for 30 seconds. Go up with 4 reps and rest for 1 minute. Then go back to 6, 8, 10, and rest for 2 minutes for each of those sets.

Pull Up Pyramid Workout for Intermediate

10 reps/2min break

8 reps/2 min break

6 reps/2 min break

4 reps/1 min break

2 reps/30 sec break

Go back up the pyramid

2 reps/30 sec break

4 reps/1 min break

6 reps/2 min break

8 reps/2 min break

10 reps/2 min break

60 Pull Ups Total

Pull Up Pyramid Workout for Beginner

Beginners start off at 5 and go down to 4, 3, 2, 1, and then go back up to 1, 2, 3, 4, 5. On the 5th reps you’re going the rest for 2 minutes at 4 and 3 reps you’re going to rest for 1 minute. For 2 and 1 reps you’re going to rest for 30 seconds.

Beginner Routine:

5 reps/2 min break

4 reps/1 min break

3 reps/1 min break

2 reps/30 sec break

1 rep/30 sec break

Go back up the pyramid

1 rep/30 sec break

2 reps/30 sec break

3 reps/1 min break

4 reps/1 min break

5 reps/2 min break

30 Pull Ups Total