Master the Art of the Pull Up

Here's how to hoist yourself into the 30Th percentile: Set a box under the chin-up bar and grab the bar with an underhand grip, your hands about shoulder- width apart. Jump up so your chin is over the bar. Take 6 to 10 seconds to lower yourself. Then jump back up and repeat. Do one set of four repetitions, and build up to two or three sets of three to five repetitions. After two weeks, you should be able to do a couple of chin-ups. Continue with the other exercises until you can do two or three sets of six to eight chin-ups. Then try pull-ups, which are the same exercise only with an overhand grip. You're really a stud when you can do wide-grip pull-ups- your hands about double shoulder – width apart- for six to eight repetitions per set.