Getting your first pushup, pullup, or dip can be a demanding but rewarding journey. It’s always one of the most popular topics on social media for personal trainers. The reason for this is simple – it’s a really common goal that lots of people want to achieve!
Like most coaches, I’ve made plenty of posts online demonstrating how to do negative pullups, assisted pushups, and dip variations to get your first reps at these challenging exercises. However, I wanted to go one step further.
The Strength Training Approach to Getting Your First Pushup, Pullup or Dip
I’ve said it before, and I’ll say it again: if you’re looking to master a bodyweight exercise that you cannot currently do, then you need to approach it as a strength training exercise. People often assume that bodyweight training occupies its own space within training, and that it’s beholden to its own special rules.
This is not the case!
By taking the “strength training” approach to mastering your bodyweight exercises, we simply look at that exercise in relation to your maximum strength. If you cannot perform a full pullup, for example, then a pullup represents more than 100% of your maximum pulling strength.
To put this in perspective, think about the weight you can deadlift or leg press. Imagine setting the bar or machine to a weight you couldn’t lift and then repeatedly trying to lift it. This would be highly strenuous, whilst also not feeling particularly productive if that’s all you did in the gym.
With some exercises, such as negative reps, we are using more than 100% of your maximum strength (imagine trying to only perform the lowering portion of that heavy deadlift or leg press). With others, such as band-assisted exercises, we are reducing the load we are lifting, although this varies throughout the movement based on how stretched the band is.
Our training methods have different implications for programme design, equipment setup, and more. It’s important to be well-grounded in these methods before you get to the gym.
Video: How to Get Your First Pullup, Pushup or Dip
This video talks through everything I’ve mentioned above, and also includes videos of the training methods being discussed. These means you can work towards your goals with a clear idea of how exercises should look.
This video will also give you information to fit these training methods into your training programme. If you prefer to read instead of watching a video, then this pullup blog may be helpful.
I Can Help
If you’re in the City of London and looking for a personal trainer to help you master an exercise that you can’t do yet, then I can help. I’ve helped hundreds of clients tick off fitness milestones and get in the best shape they’ve ever been in. I remember how it felt to get my first pushup, pullup, and dip, and I’m highly motivated to help you get there too! You can learn about training with me here.