Banded pull ups/ chin ups vs static into eccentrics

[Jay Maly]

Hey!

This question is about progression for females in increasing the strength they have for a pull/ chin up and push up.

These are obviously the standard bodyweight movements and in my opinion are excellent to use in programs for women to accompany all the lower body movements which are usually priority.

The question is, what is the best way to get there? Assisted Band progression? Or jumping into a static hold and having a slow controlled eccentric? timing and tracking the time of decent to ensure for improvements and meeting targets to ensure progression?

Likewise for the push-up? Banded around the belly button in between a cable setup?

Thanks!

[Joe]

Jay Maly wrote:

Hey!

This question is about progression for females in increasing the strength they have for a pull/ chin up and push up.

These are obviously the standard bodyweight movements and in my opinion are excellent to use in programs for women to accompany all the lower body movements which are usually priority.

The question is, what is the best way to get there? Assisted Band progression? Or jumping into a static hold and having a slow controlled eccentric? timing and tracking the of decent to ensure for improvements and meeting targets to ensure progression?

Likewise for the push-up? Banded around the belly button in between a cable setup?

Thanks!

1. Banded assisted to learn form
2. Isometrics at the top with body weight (work towards 30 second holds)
3. Sets of body weight negatives. Work up to sets of 3 with 10 second negatives. (Jumping/climbing up step to get back to start position)
4. Should be able to do body weight for complete reps after that.

For pushups, use a bar up higher to start with (in a power rack smith), so body is more vertical. That way they can learn the correct body position and arm path first. Then just drop bar lower to progress.

[Jay Maly]

Great!! All makes a lot of sense. Especially splitting all the phases of the pull up like that!

I would imagine setting a number like 10 for example for the rack push ups and descending the height when they reach the number of reps at that level

[Anonymous]

Joe wrote:

1. Banded assisted to learn form 2. Isometrics at the top with body weight (work towards 30 second holds) 3. Sets of body weight negatives. Work up to sets of 3 with 10 second negatives. (Jumping/climbing up step to get back to start position) 4. Should be able to do body weight for complete reps after that. For pushups, use a bar up higher to start with (in a power rack smith), so body is more vertical. That way they can learn the correct body position and arm path first. Then just drop bar lower to progress.

Just out of curiosity what do you think about the inverted row exercise?

And also what about the rack chins where your feet are elevated?

[Joe]

Anonymous wrote:

[quote quote=16522]

1. Banded assisted to learn form 2. Isometrics at the top with body weight (work towards 30 second holds) 3. Sets of body weight negatives. Work up to sets of 3 with 10 second negatives. (Jumping/climbing up step to get back to start position) 4. Should be able to do body weight for complete reps after that. For pushups, use a bar up higher to start with (in a power rack smith), so body is more vertical. That way they can learn the correct body position and arm first. Then just drop bar lower to progress.

Just out of curiosity what do you think about the inverted row exercise?

And also what about the rack chins where your feet are elevated?[/quote]
A pretty good back exercise overall. Most people though it will be much better for teres, rhomboids, mid/lower traps than lats

[Author]

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