PROSOURCEFIT MULTI-GRIP LITE Instruction Manual & Exercise Manual page 8

PRACTICING
PULL-UP/CHIN-UP EXERCISES
The ProsourceFit Multi-Grip Lite Pull-Up Bar is optimally designed with 10 cushioned
foam grips for workout diversity to maximize the benefits. Pull-ups and chin-ups will
greatly improve your performance in any sport that requires upper body strength.
Warm Up and Stretch Before Pull-ups
A good warm up reduces the chances of injury and enhances performance. Warm
up for 15 minutes before using the Multi-Grip Lite Pull-Up Bar with light cardio and
dynamic stretches to prepare muscles for working out.
Pull-ups for Beginners
Those new to pull-ups may find these exercises challenging at first, but don't worry!
Simply stand on a stool or chair, and your legs will get the assistance needed to per-
form pull-ups. Very soon you will be able to do a pull-up without support. Each time
you work out; do as many repetitions as you can. With practice, the Multi-Grip Lite
Pull-Up Bar produces exceptional upper body conditioning results.
Pull-ups for Strength
Do as many pull-ups as you can until muscle failure. Complete four sets of repetitions
and chart your progress. When you can do 12 standard pull-ups, begin the endur-
ance practice described below. When you can do 15 standard pull-ups, increase
your resistance. There are two ways to increase resistance:
1. Add small ankle or waist weights (5 to 10 lbs.) 2. Try one arm assisted pull-ups.
Slow Pull-ups for Endurance
Improve endurance by slowing the speed of the pull-up. This type of training takes
willpower, but pays off. Here are 2 ways to work on endurance training:
1. Do pull-ups in sets of four, coming down in between sets and allowing your heart
rate to recover to 40% of maximum before the next set.
2. Do one slow pull-up and hang on the Multi-Grip Lite Pull-Up Bar for 5 seconds (2
deep breaths). Drop and shake each arm, then both before performing the second
pull-up. Continue the sequence and establish a smooth rhythm.