The moves

Two exercises, thirteen ways to load them. When three reps is too heavy, you step down this ladder — you never cut reps.

Form guide

How to do a pull-up

Four positions, one rep. Red marks the muscles doing the work.

Male body shape hanging at full stretch from a pull-up bar — STEP 1
Dead hang
Full stretch, grip just wider than the shoulders, feet off the floor.

Female body shape halfway up a pull-up with elbows bent — STEP 2
Pull
Drop the shoulders down first, then drive the elbows to the ribs.

Male body shape at the top of a pull-up with chin over the bar — STEP 3
Chin over bar
Chest toward the bar, chin clears it. No swinging or kicking.

Female body shape lowering slowly from a pull-up bar — STEP 4
Lower slow
Take four seconds down. This is where the strength is built.

Pull-Ups

Band-Assisted Pull-Up

Loop a band under your feet. Keep shoulders pulled down before you pull.

Higher weightOverweightUnderweight

Pull-Ups

Negative Pull-Up

Jump to the top, then lower for 4 slow seconds. Control is the whole rep.

Higher weightOverweightUnderweight

Pull-Ups

Chin-Up

Palms toward you. Biceps help, so this is the easiest full-range pull.

OverweightHealthy rangeUnderweight

Pull-Ups

Neutral-Grip Pull-Up

Palms facing each other. Kindest grip on the shoulders.

Healthy rangeUnderweight

Pull-Ups

Standard Pull-Up

Overhand grip, chin clears the bar, no kipping.

Healthy rangeUnderweight

Pull-Ups

Weighted Pull-Up

Add load only once you own 10 clean bodyweight reps.

Healthy range

Push-Ups

Wall Push-Up

Stand arm's length from the wall. Body stays one straight line.

Higher weightOverweight

Push-Ups

Incline Push-Up

Hands on a bench or table. The higher the surface, the easier the rep.

Higher weightOverweightUnderweight

Push-Ups

Knee Push-Up

Knees down, hips forward. Don't let the hips sag or pike.

OverweightUnderweight

Push-Ups

Standard Push-Up

Elbows around 45 degrees, chest to fist height, full lockout.

Healthy rangeOverweightUnderweight

Push-Ups

Diamond Push-Up

Index fingers and thumbs touching. Triceps take over.

Healthy range

Push-Ups

Decline Push-Up

Feet elevated. Shifts load onto the upper chest and shoulders.

Healthy range

Push-Ups

Archer Push-Up

One arm straight out to the side. The step before one-arm work.

Healthy range