This article is all about mastering pull-ups after 40
If you want to test your strength as a man over 40, I would ask you to perform 4 sets of strict form pull-ups.
Because pull-ups are a true test of upper body strength. And a cornerstone exercise for any fitness enthusiast.
However, as we age, particularly past 40, building pull-up strength and increasing reps can become more challenging. And this is especially true if you don’t particularly like exercising. Or don’t have much experience. Or even grip strength to hold on to the bar long enough.
But I firmly believe it’s never too late to get into regular training and achieve success mastering pull-ups. And I have made it my mission in life to help as many guys over 40 find the easiest way to fight aging. Build great strength. And in the process build a physique that puts the younger guys to shame.
So in this article, I’d like to show you some of the key elements of mastering pull-ups, including proper technique. Nutrition. Rest. And a sample 6-week workout program designed to help you achieve your pull-up goals.
I’ll also discuss the importance of progressive overload, the benefits of incorporating pull-up variations, and the role of mobility and flexibility in your pull-up journey.
Pull-Ups vs. Chin-Ups
Before we delve into the techniques, it’s essential to understand the difference between pull-ups and chin-ups.
Pull-ups involve an overhand grip with your palms facing away from you, focusing on the upper back and lats.
Chin-ups, on the other hand, use an underhand grip with palms facing you, placing more emphasis on your biceps while still engaging the back and shoulders.
Both exercises are hugely beneficial, but pull-ups are generally considered more challenging due to the greater emphasis on the back muscles. However, I would strongly advise practicing both.
Incorporating both pull-ups and chin-ups in your routine will ensure balanced development of your upper body muscles and help prevent muscle imbalances.
Mastering pull-ups with Grip and Body Position
Mastering your grip and body position is essential for targeting the right muscles and preventing injury.
For traditional pull-ups, use the overhand pronated grip I just mentioned. Slightly wider than shoulder width to focus on your upper back and lats.
Remember, the underhand supinated grip (chin-up) emphasizes the biceps more while still engaging the back and shoulders.
Maintain proper body position by hanging with arms fully extended. Keep your body in a straight line.
I personally don’t think the leg position is too much of a big deal. Some guys claim you should keep you legs straight and locked, slightly in front of a straight line. While other guys like to bend at the knees, and cross their ankles.
I say, try both. And see which feels more comfortable for you. The key is to minimize swinging and maintain a stable core throughout the movement.
Engage your core to avoid swinging or arching. Keep your spine neutral. And pull your shoulder blades down and back to engage your lats. But we’ll get on to your scapulars in the next section.
Mastering pull-ups with Scapular Engagement
Proper scapular engagement is essential for executing pull-ups effectively and safely. Before initiating the pull, pull your shoulder blades down and back, as if you’re trying to put them into your back pockets.
This might take a bit of practice. But engaging your lats properly, sets the foundation for a strong pull-up.
Maintain this engagement throughout the movement, avoiding shrugging your shoulders toward your ears. Failing to engage your scapula can lead to shoulder impingement and other injuries, so take the time to master this technique.
Beginners Tip – If you’re struggling to understand this movement:
Mastering pull-ups – How to Do Scapular Pull-Ups
- Grab the pull-up bar with an overhand grip, about shoulder-width apart.
- Your arms and legs should be straight and your elbows slightly bent.
- Squeeze your glutes and quads. Engage your core.
While hanging like this, pull your shoulder blades down toward your waist and slightly together, squeezing the muscles of your upper back. Movement is only in your shoulder blades. Don’t try and bend your arms or pull your body up.
Pause in this position.
Repeat for your desired reps.
Check this video for an overview by Davis Diley
Thanks Davis Diley
Mastering pull-ups – Perfect Form
To perform the perfect pull-up, drive your elbows down and back. Really try hard to visualize digging them into your hips. This helps engage your lats rather than relying solely on your arms.
Pull yourself up smoothly, aiming to bring your chest to the bar. I’ll discuss getting your chest to the bar in a later article. For now, at least get your chin above the bar. But focus on driving your chest to the bar. This will help you get a better height.
Lower yourself back down in a slow, controlled manner. Keeping your muscles engaged throughout the eccentric phase. Do NOT drop like a sack of spuds. This is very important.
The eccentric (lowering) phase of the pull-up is crucial for building strength and muscle. Aim to take 2-3 seconds to lower yourself back to the starting position. Maintain tension in your back and arms.
Mastering pull-ups with Progressive Overload
To continue making progress in your pull-up journey, it’s essential to apply the principle of progressive overload. This means gradually increasing the difficulty of your pull-ups over time, either by adding weight, increasing reps, or reducing assistance.
Some ways to progressively overload your pull-ups include:
- Using a weighted belt or vest to add resistance or even a rucksack with books
- Increasing the number of reps per set
- Reducing the assistance from bands
- Incorporating more challenging variations, such as wide-grip, archers or single-arm pull-ups
Remember to make small, incremental changes to avoid overloading your muscles too quickly and risking injury. Track your progress and aim to make small improvements each week. As always, record everything in your Progress Trackers
Mastering pull-ups with Correct Nutrition and Supplements
Proper nutrition is crucial for building strength and promoting muscle recovery, especially for men over 40 trying to master pull-ups.
Make sure you’re consuming enough protein, aiming for about 1.2 to 1.5 grams per kg of body weight daily.
Consider a whey protein powder if you’re struggling to get enough protein. You truly need to support muscle growth and recovery.
Creatine is another effective supplement for increasing strength and lean muscle mass. I reckon it really helps you squeeze out a few extra reps when the going gets really tough. And will improve your overall performance. Aim for about 5 grams of creatine monohydrate per day.
In addition to protein and creatine, make sure you’re consuming a balanced diet with plenty of fruits, vegetables, and healthy fats. Adequate hydration is also essential for optimal performance and recovery.
Mastering pull-ups with Proper Rest and Sleep
Rest and sleep are vital for recovery and muscle growth. Aim for at least 7 hours of quality sleep each night to promote optimal hormone balance, including testosterone and growth hormone, which are crucial for muscle building and recovery.
Make sure you’re getting proper rest days in your workout routine to allow your muscles time to recover and grow. Avoid training the same muscle groups on consecutive days, and listen to your body when it needs an extra day off. Yes, there are times when you can train pull-ups more often, but save that for when you’re more advanced.
Mastering pull-ups with my sample 6-Week Pull-Up Program
Here’s a sample pull-up program to get you started…
Week 1-2:
- 3 sets of assisted pull-ups (using resistance bands), aiming for 5-10 reps per set
- 3 sets of negative pull-ups, 5-8 reps per set
- If you have gymnastic rings, add in a few sets of rows.
- To strengthen your core exercises, try some hanging knee and leg raises
Week 3-4:
3 sets of assisted pull-ups, aiming for 8-12 reps per set
3 sets of negative pull-ups, 8-10 reps per set
Continue with rows, and core exercises, increasing weight or difficulty as needed
Week 5-6:
3 sets of pull-ups (unassisted if possible), aiming for 6-10 reps per set
3 sets of negative pull-ups, 10-12 reps per set
Note: Obviously these reps and sets are only a guideline. Remember to record everything in your Progress Trackers, so you know exactly what you are achieving with each set. Then you’ll know exactly what you need to beat each workout.
Remember to warm up before each workout and stretch afterwards to maintain flexibility and prevent injury.
Mastering pull-ups with Mobility and Flexibility
In addition to strength, mobility and flexibility play a crucial role in your pull-up performance and overall shoulder health. Incorporating regular stretching and mobility work can help improve your range of motion, reduce the risk of injury, and enhance your pull-up technique.
Some useful stretches and mobility exercises for pull-ups include:
- Hanging scapular retractions
- Lying overhead extensions with a foam roller or barbell
- Chest stretches on a doorway or foam roller
- Shoulder dislocates with a resistance band or broomstick
Aim to perform these exercises for 5-10 minutes before and after your pull-up workouts, and consider dedicating a separate session each week to focus on mobility and flexibility if it’s a weak area for you.
Mastering Pull-Ups with the right Pull-Up Bars
Investing in a quality pull-up bar is essential for your pull-up journey and for your entire fitness journey. I suggest building a pull up bar frame in your garden if possible. However, here are some popular options:
Doorway Pull-Up Bar
These bars fit securely in most standard doorways and are easy to install and remove. This makes them a convenient option for home workouts.
Pro: Very cheap and easy to install
Con: They can feel cramped because of the lack of space. They can sometimes slightly damage the surface you attach them to.
Click HERE for more info on Doorway Pull-Up Bar
Wall-Mounted Pull-Up Bar
If you have the space, a wall-mounted bar offers greater stability and versatility, allowing for a wider range of exercises.
Pro: Strong and sturdy if you have the right wall.
Con: If you’re renting, probably not possible to drill into the wall.
Click HERE for more info on Wall-Mounted Pull-Up Bar
Power Tower
A power tower is a freestanding unit that includes a pull-up bar. Dip station. And other attachments for a full-body workout.
Pro: Can move them fairly easily if you move house.
Con: Sometimes they’re not very sturdy and can wobble.
Outdoor Pull-Up Bar
For those who prefer exercising outdoors, look for sturdy, weather-resistant pull-up bars designed for park or backyard use.
Pro: Good if you can attach to a strong tree.
Con: Can be a bit pricey.
Pull-Up Variations
Once you’ve mastered the basic pull-up, incorporating variations can help keep your workouts challenging and stimulate further muscle growth. Some effective pull-up variations include:
- Wide-grip pull-ups: Emphasize the outer lats and upper back
- Close-grip chin-ups: Target the biceps and lower lats
- Neutral-grip pull-ups: Reduce stress on the wrists and elbows
- Single-arm pull-ups: Develop unilateral strength and address muscle imbalances
- L-sit pull-ups: Engage the core and improve overall body tension
Incorporate these variations gradually, focusing on maintaining proper form and technique. Aim to include 1-2 variations in each workout, rotating them every few weeks to keep your body adapting and progressing.
Final Thoughts on Mastering Pull-Ups for Men Over 40
Mastering pull-ups as a man over 40 requires a combination of proper technique, nutrition, rest, and a well-designed workout program.
- Before grabbing the bar, get your mind in gear.
- Psych yourself up like it’s fight night, and you’ve just climbed into the ring.
- Think about all the cues I’ve discussed in this article, and go over them in your mind before jumping up.
By focusing on grip, body position, scapular engagement, digging your elbows in and executing the pull-up with control, you’ll be well on your way to increasing your pull-up strength and reps.
I think the biggest challenge is incorporating a focus purely on pull-ups with your overall strength-building program. Perhaps a better option is incorporating your pull-ups with an all round effective workout program, such as my Grey Top Warriors Complete Program.
And to improve your pull-ups and all your training, be sure to download my free guide, “Essential Muscle Building Strategies for Men Over 40.“
Click HERE to download for FREE
This comprehensive resource will provide you with valuable tips and techniques to support your pull-up goals and overall fitness journey.
Stay consistent, be patient, and trust the process.
With dedication and hard work, you’ll achieve your pull-up goals and enjoy the benefits of a stronger, more functional upper body.
And soon you’ll be able to show off your strength to all your younger family members!
Keep fighting…
Coach Greg
