Pull Up: Grab the bar (palms facing away from you) with your arms slightly wider than shoulder-width apart. Pull until our chin is above the bar, then slowly lower yourself until your arms are straight.
Assisted Pull Ups with chair: (either one foot or two depending on your needs) – rest your feet on the chair and use them ONLY for support. Pull yourself up using your upper body as much as possible.
Assisted Pull Ups with exercise band: (use a band with strength that suits your needs). Put your foot in the exercise band and pull yourself up.
Assisted pull ups with a partner: Have a friend hold your feet for support, have him help push, but make sure he physically helps as little as possible, so you can still get the most from your workouts.
Push-Up:
Push-ups are one of the most basic bodyweight exercises and must be executed properly in order to maximize their effectiveness.
A Proper Push-Up:
1. Set your hands slightly wider than shoulder-width apart. You can also turn your hands inwards do them on your knuckles.
2. Your feet should be set up in a way that feels right and comfortable to you.
3. Your body should make a straight line. Your butt shouldn’t be sticking way up in the air or sagging.
4. To get proper form, clench your butt, and tighten your abs. Your core will be engaged, and your body should be in that straight line.
5. Your head should be looking slightly ahead of you, not straight down. Chin to the floor, not nose.
6. At the top of your push up, your arms should be straight and supporting your weight.
7. With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90 degree angle or smaller. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go.
8. Keep your elbows relatively close to your body. Take note of when you begin to get tired and they start to fly out to the sides.
9. Once your chest touches the floor, pause slightly and then explode back up until you’re back in the starting position.