Warmup Start off with an easy pull-up/push-up, short jog or jump rope session and build up to 10 pull-ups/10 push-ups with a pull-up/push-up run pyramid of 1-10. The warmup works like this: 1 pull ...

Pull-up pyramid 1-10 Run 100 meters and do one rope climb if available. If not, hang on pull-up bar 30 seconds. Add push press, 10 between each set Add push-ups, 10 between each set Run two miles ...

In the Women's Health Ultimate Pull-Up Plan, Tina Tang, CPT, demos chest and other full-body dumbbell strength exercises in Workout 2 of her program.

It looks simple, but this will challenge the mid- and upper-back muscles required to initiate the pull-up. Hang from the bar, then retract your shoulder blades, as if puffing out your chest, and hold.

This week, I'll discuss some ways to incorporate postural adjustments for enhanced workout effectiveness. Plus, I'll share a ...

Pull ups vs rows: the benefits One of the great things about rows is there are lots of variations: the barbell bent-over row, single arm rows, pendlay row, gorilla rows, the list could go on for a ...

For example, doing a push-up paired with a pull-up, and alternating between the two. Or perform a chest press for the first move of a superset and a lunge for the second.