I'm a 3-season runner, so I'm rather concerned when it comes to the upper-body portion of the CFA. I can do a decent number of pushups, and am pretty sure I can work my way up to a competitive score simply by doing more pushups, but have had trouble when it comes to pull-ups (due to my weak arms and heavy legs, I find it difficult to do one). Is there any exercise that can increase the number of pull-ups I can do?
Pull-ups
- Thread starter grking
- Start date
If you are having troubles with pull-ups, the best way to get better is by doing modified versions of pull-ups. You can use a pull-up band (like a big rubber band used to assist you). If you can get someone to help you, you can have them hold your feet and help assist you. A third thing you can do is to get some sort of box or step under the pull-up bar. Use the box to jump up and then slowly lower your body weight (the downward part of a pull-up).
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+1 to above. You can also try doing some cross training type activities that work some of the same muscles. My son used to hit the local rock climbing wall a couple times a week as a way to help improve his pullups. He would also run the 2 miles there and the 2 miles back again to get in his cardio for the day. Installing a pullup bar at home if you don't already have one is also a good idea. Work on pullups (assisted or not) every time you walk past. You can also try just doing flexed arm hangs for as long as possible. You'll get there. 
And if you can't do any at all to start... "negatives" do work and build strength quickly. Just push yourself and FIGHT the entire way down.
My DD is also a 3-season runner and has a similar challenge to spite being in great shape. So you are not alone. Hang in there.
My DD is also a 3-season runner and has a similar challenge to spite being in great shape. So you are not alone. Hang in there.
GoArmyBeatNavy
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