West Chester Alert

The Activity Pool will be closed May 15-26 for cover removal. Please click here for more information about the closure.

We will run on an adjusted schedule for Memorial Day on Monday, May 29th.

Hit the Road to Your First Pull-Up

With dedication and practice, you can achieve your first pull-up by November 30th.

Here’s how:

sign up at the Fitness Desk to participate in the challenge and attend a complimentary personal training session on Tuesday, November 1st at 6:00pm.

follow along online or contact Connie for weekly challenges to complete.

practice, practice, practice!

complete your first pull-up on Wednesday, November 30th at 6:00pm with Connie.

Things to know before completing a pull-up:

Get comfortable with the bar and with your grip. Some people prefer to grasp underhand while others prefer overhand; some prefer a wide grip, others a narrow grip. Find what works best for you and strengthen your arm and hand muscles by gripping and relaxing on the bar, and practice the Farmer’s Walk.

Hang below the bar and gradually increase your hangtime. Start by hanging for 15 seconds, then 30, then 60 seconds. Resist swinging by contracting your entire body. (Demonstrated below by Connie)

Hang Below Bar

Reverse shrug: grasp the bar firmly and pull your shoulders down and away from your ears, lifting your chest slightly.

Flexed arm hang above bar: get your chin up over the bar and hold for as long as possible. Rest for 1 – 2 minutes between each repetition for 3 – 5 sets. (Demonstrated below by Connie)

Flexed Arm Hang

Slow negatives: start in the above position (flexed arm hang above bar). Tense your entire body, lowering slowly with no momentum. Aim to make your negative last for at least 10 seconds. End at the bottom position with your arms extended and shoulders packed. Rest for 1 – 2 minutes between each repetition.

Partial R.O.M. pull-ups: use a box or bench to start about halfway up the bar and then pull yourself up the rest of the way.

Aussie pull-up: at a bar that’s waist-high, position yourself underneath with your hands just wider than shoulder-width apart and with your legs extended. Choose either an overhand or underhand grip, pull your chest to the bar, and lower slowly. Repeat 10 repetitions and 2 – 3 sets. (Demonstrated below by Connie)

Aussie Pull Up

Back strengthening exercises: Lat Pull Down, Lat Pull Over, Row, Reverse Fly, Planks, Farmers Walk, Superman, and Aussie Pull-Up.



Reverse Fly

Reverse Fly

Pull-Up Challenge

Week 1
Monday: hang for 15 seconds (5 repetitions)
Wednesday: below bar hang / reverse shrug (3 sets of one minute or as long as you can)
Friday: lat pull down choose a challenging weight (12 – 15 repetitions x 3 sets)

Week 2
Monday: below bar hang / reverse shrug (3 sets of one minute or as long as you can)
Wednesday: bent over row or upright row (12 – 15 repetitions x 3 sets)
Friday: flexed arm hang above bar

Week 3
Monday: bar hang (30 seconds x 3 repetitions), Aussie pull-up (10 repetitions x 3 sets)
Wednesday: reverse shrugs (10 repetitions x 3 sets), slow negatives (1 repetition x 10 sets)
Friday: reverse fly (7.5# x 12 – 15 repetitions x 3 sets), below bar hang / reverse shrugs (3 sets of one minute or as long as you can)

Week 4
Monday: partial R.O.M. pull-up (10 sets of 1 rep, slow negative on each rep)
Wednesday: flexed arm hang above bar (1 set as long as you can)
Friday: partial R.O.M. pull-ups (3 attempts of 1 rep, resting at least 2 minutes in between)