Whether you prefer pullups or pushups, MAXIM fitness guru, Alexa, is here with some handy upper-body workout tips…
If the squat and the deadlift are the kingpins of lower body training, then the pushup and pullup are the gold standards when it comes to the upper body. And in my experience, people are usually either a pusher or a puller. And just like dating, it’s about quality over quantity – you need to think about having some standards. If you train regularly, you should be able to complete 10-20 full “chest to ground” pushups, and 5-10 full pullups executed from a dead hang, no kipping allowed.
TOP TIP: YOU’RE ONLY CHEATING YOURSELF
The body is a very clever tool – it will always look for the path of least resistance. If you’re using your legs to create momentum in a pullup and in doing so, they come above 90 degrees – it’s a no rep from me.
PULL BEFORE PUSH
If you’re doing a workout that has both push and pull variations, then program the pulls first. Your rotator cuff muscles attach to your scapulae (those big bony winglike structures on your back), and increasing blood flow and movement to that region first will help create a more stable shoulder environment for any pressing. Same goes for pull/push days. Here’s six ways to take your pushups and pullups to the next level. Outside of core training pick one method and train it at least twice a week for 3-4 weeks before moving onto the next. This will give your body enough time to adapt to each new stress, and allow you to find out what works for your body.
- ENGAGE YOUR CORE
You wouldn’t think twice about bracing your body in a squat or deadlift – if your body is like a wet noodle when you pick up heavy shit, getting injured isn’t a matter of if, but when. The same applies when it comes to pushups and pullups – you need full body tension to make both movements efficient and effective and allow you to generate force. Training hollow body movements reinforces alignment in your pullup, and you only have to look at the pushup to understand that it’s essentially a moving plank.
TOP TIP: Think of pulling your bellybutton towards your spine, so that you can create intra-abdominal pressure AKA a corset – this will help you achieve a hollow body position and support your lower back. Try 30-45 secs Hollow Body Hold followed by 30-45 secs plank for 3 rounds as part of your dynamic warmup.
- ISOMETRICS
This is when your muscles are under load but there is no change in joint position. These are fantastic for building a strong base given that they improve your positioning and encourage correct muscle recruitment, while also increasing your strength endurance through total time under tension (TUT). When it comes to pullups, if you can perform 3 sets of a 30 sec Chin Over Bar isometric hold, you should be able to rep out 1 full pull up at least.
TOP TIP: DON’T SCREW IT UP, SCREW IT IN!
Isometrics are also a great opportunity to really connect with the muscles you’re working. Next time you’re holding the bottom position of a pushup, focus on screwing your palms into the ground for the entire duration – not only will this help with elbow positioning, but it will also create torque in the shoulder girdle for greater stability. Left hand goes anti-clockwise, right hand goes clockwise.
- SLOW ECCENTRICS
This is when your muscles lengthen under load – i.e. the lowering portion of both the pushup and pullup. Technically you are stronger during the eccentric phase so you can handle more load and more TUT. If you’re doing pullups, you’re jumping yourself up to the top position with your chin over the bar (or for the more advanced, your chest to the bar), and then slowly lowering back to a complete dead hang. If you’re doing pushups, you’re pulling yourself all the way down to hover off the ground before pushing back up, either on your feet or your knees depending on your strength level. I like 5-10 second eccentric reps in multiples or 20-30 sec ones for a single.
- POSITIONAL ISOMETRICS
Everybody has different sticking points in movements, and positional isometrics help overcome these. Strength increases typically occur at around ten degrees either side of a joint angle, so adding in a pause at the point where you feel the weakest is a great way to help improve your ability to push or pull your way through.
TOP TIP: When it comes to your own sticking points, it’s helpful to work out “why” you find that specific part hard, so you can add in the right supplemental. If the mid portion of your pullup is your weakest link, you could benefit from some additional direct bicep work. In the case of pushups, strengthening the triceps will be of overall benefit.
- FULL-STOP REPS
This is the simplest of methods. Coming to a complete halt at the end of each rep reduces your momentum and reinforces optimal technique.
- WEIGHTED REPS
If you can comfortably do multiple reps of either exercise, then adding weight is a logical progression. And if you’re sitting at a point where you’ve mastered eccentrics but can’t do full weighted reps, then just add load for eccentrics.
BY ALEXA TOWERSEY
For the full article grab the July 2022 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
