I need an upperbody specific program for building pushup and pullup strength/endurance for a FEMALE. Assume she is unable to complete a single rep of each to begin with. My training-fu is weak in this regard. Gonna have her squatting and deadlifting till she pukes to cover lower body strength. Static and dynamic planks/bridges/pillars for core.
Thanks Guys,
Hizzie
Can she do girl pushups? Could start there. For Pull ups how about trx rows, or you could set the bar on a smith machine about waist height and have her pull herself up to the bar with her feet extended out in front of her on the ground.
Other obvious choice are bench and lat pull downs.
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I can speak to the pullup issue to some degree. As a JROTC instructor I’ve helped several young ladies go from zero pullups to 6+ reps.
Because of the number of muscles involved most upper body exercises help to some degree, but there is no substitute for getting up on the bar. I’ve had the most success starting with “flex arm hangs” (hanging with the chin above the bar for as long as possible), then moving to assisted and then unassisted partial pullups (starting with the chin above the bar, drop the chin just below the bar and pull back up), then to assisted pullups, and to unassisted pullups (providing assistance once she can do no more unassisted repetitions).
That’s a gross oversimplification, but what I’ve learned is that there is a strong mental component at work. Once she realizes that pullups aren’t impossible progress begins.
for push ups, me personally, I have used the 100 pushup program… theres a site for it. maxed my pushups on the Army APFT with it.
The 100 pushups program is excellent. I’m up to the 90’s with it and am still working at it.
http://hundredpushups.com/index.html
There is also a very nice iPhone/Android app that goes with this program.
I am going to do this. I am excited now.
TRX or swing bar type pull ups and chin ups are great since you will only use a fraction of body weight. Incline push ups are great using benches and stairs for decreased resistance. My wife is training with me using these methods. I would also have her do squats while supported by holding on to a rack or bar in front. I have noticed most beginners don’t like to sit back for fear of falling backwards. I have also used push presses for upper body development along with hang clean and press using just the bar.
I am going to do this. I am excited now.
If she is overweight that is going to hinder any progress on body weight type excersises.
For pullups, doing negative pullups is a good starting point. Begin with the under hand grip, progress to nuetral then overhand.
If she can’t manage negatives, you can always start with power hangs. The USMC fitness manual has a lot of information including the PT score charts for males and females.