A perfect pullup—where you bring your chest all the way up to the bar—is the unicorn of the fitness world.
“We know they exist, but they’ve never been seen,” jokes Men’s HealthFitness Director BJ Gaddour, C.S.C.S.
To build the muscle, strength, and technique you need to nail the chest-to-bar pullup, do assisted pullups on a power rack or Smith machine. With your feet on the floor giving you just enough help to lift your body, you’ll be able to focus on form and perform the move through the full range of motion.
And even if you already have perfect technique, doing this modified version can help you increase your reps.
“You’re never too advanced for assisted pullups,” Gaddour says.
Directions: Do 3 to 5 sets of 8 to 12 reps. Rest 1 to 2 minutes between sets.
For a more advanced routine, do as many regular pullups as you can, then immediately do as many assisted pullups as you can.
