Pull-Up & Push-Up Programs

Few men want to spend every day in the gym. But that doesn’t mean they can’t do some solid resistance training away from the barbells and dumbbells. A combo plan of pull-ups and push-ups provides a great pump. And by varying the arm angles of each exercise you can hit all the upper body muscles. On these pages are complete pull-up and push-up exercises. You can do all of them or just a few. Either way you won’t have to worry about going soft.

BEGINNER PULL-UPS

This exercise develops the muscles used in regular pull-ups and is for those men who cannot do full sets of regular pull-ups. Begin by using a chair or having someone boost you up to the starting position, which is with the head over the bar and hands at a medium to wide grip (1). Slowly lower yourself until arms are bent at 90-degree angles (2), and hold for a few seconds. Then lower until arms are straight (3) and hold for a few seconds. Then drop down, rest briefly and do another repetition.

Perform as many reps as possible, and work up to a point where you can do standard pull-ups.

STANDARD PULL-UPS

Grasp the bar with hands shoulder-width apart, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

NARROW-GRIP PULL-UPS

Grasp the bar with hands as close as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

WIDE-GRIP PULL-UPS

Grasp the bar with hands as wide as possible, palms forward. Pull yourself up until your head clears the bar. Pause, then lower to starting position.

REVERSE PUSH-UPS

(Triceps)
Begin with hands behind you grasping a chair or other suitable object, fingers forward. Beginning with arms bent at a 90-degree angle, and keeping legs straight throughout, proceed to push up until arms are straight. Pause,
then lower to starting position.

ONE-ARM PUSH-UPS

(Shoulders & Triceps)
Place the left palm flat on the ground under the head, and grasp the left wrist with the right hand. Proceed to push up until the left arm is straight. Pause, then lower to starting position. Perform sets with each arm working.

SLANT PUSH-UPS

Begin with arms bent at 90-degree angles, hands at sides facing forward. Proceed to push up until arms are straight. Pause, then lower to starting position.

ELEVATED PUSH-UPS

(Chest & Shoulders)
This is a basic push-up, except your feet are elevated on a bench or other suitable object. Once in place, with hands under shoulders and body aligned, proceed to push up until arms are straight. Pause, then lower to starting position.

ANGLE PUSH-UPS

(Biceps & Triceps)
Begin with arms bent at 90-degree angles, the left hand
palm forward next to the head and the right hand palm
forward by the chest. Proceed to push up until arms
are straight. Pause, then lower to starting position.