What are some good ways to get my pullups better for the Marine Corps IST?

2020-03-05T09:11:40-05:00

I am 6'2 and 194lbs/88.0kg. Pull-ups are not my strong point. I can do about 3 before my arms give out. Push-ups, sit-ups, and the 1.5mile run are actually really good. I know I can pass my IST if needed, but I want to be excellent at it and achieve the perfect score. Any tips?

Response by SGT David A. 'Cowboy' Groth made Mar 5 at 2020 9:23 AM

2020-03-05T09:23:09-05:00

You might want to try weight lifting, it might build up your muscles a little extra,.

Response by CWO3 Private RallyPoint Member made Mar 5 at 2020 9:38 AM

2020-03-05T09:38:33-05:00

Look for a pull up machine at local gym. They have variable resistance and help. Otherwise, push ups, pull ups and repeat many times. Have you tried changing grip? Forward vs backward palms, or vice versa. Pyramid pullups help too, 1, then 2, then 3 and back down. Assisted help too. Have someone behind you hold your feet as you bend knees. They shouldn't push or aid you, but merely give you something to push against as you pull up.

Response by SSgt Private RallyPoint Member made Mar 5 at 2020 10:46 AM

2020-03-05T10:46:42-05:00

Benjamin Alleman here's a good formula. Find an assisted pull up/dip machine at your gym. If they do not have one, you may be able to use assistance bands to help on the resistance. Also, incorporate Lat Pulldowns at various angles: narrow-grip (hands slightly closer than shoulder-width), regular grip (hands shoulder-width), and wide-grip (hands at ends, at the downward bend, of the bar). This will help develop the main muscle grouping that you engage during pull ups.

You can also start a regimen that you do 5 sets of 5 pull ups during your workout on every other day of the workout (if you work out 3x/wk, you would do the regimen 2x/wk. I rotated between pull ups and chin ups - 1 set pull up, next set chin up, next set pull up, etc etc. This engaged the biceps on the chin ups, which are supporting your pull up, but not as dependent. If your shoulders are weak(er), then you will want to add in some military presses - I prefer Arnold Presses, though (a variation of military press popularized by Arnold Schwarzenegger).

This is how I built my ability up. I could only do a very few, but can now, regularly, do 10+ per set.

Response by SPC Private RallyPoint Member made Mar 5 at 2020 11:02 AM

2020-03-05T11:02:08-05:00

Work biceps triceps traps and abs or find a pull up machine

Response by SSG Private RallyPoint Member made Mar 5 at 2020 11:30 AM

2020-03-05T11:30:01-05:00

Put a bar low in a squat rack. And do inverted pull-ups. Work on your biceps. Do seated cable rows. You gotta build your bloats and upper back

Response by Cpl Tou Lee Yang made Mar 5 at 2020 3:18 PM

2020-03-05T15:18:59-05:00

Everyone is built differently, if pull-up is your weakness, I suggest you work on it more than you work on any other category. Upper body strength is required for pull-up and you need to continuously work on that aspect of your body. A perfect score is going to be difficult without continuous training and working on your upper-body strength. Good luck.

Response by SFC Private RallyPoint Member made Mar 5 at 2020 5:03 PM

2020-03-05T17:03:36-05:00

Get a pull up bar that fits your door frame. Start the morning with as many as you can do, and every time you pass through you pay the pull up gods with more.

Response by 1SG Private RallyPoint Member made Mar 5 at 2020 8:44 PM

2020-03-05T20:44:11-05:00

Pull up assist, plus the other recommendations.

Response by CW2 Private RallyPoint Member made Mar 6 at 2020 1:00 AM

2020-03-06T01:00:17-05:00

Check your form. Try to feel it in the back, sounds like you are only engaging arms.