The 21-Day Pushup and Pullup Plan

The 21-Day Pushup and Pullup Plan

A more potent higher physique is solely 3 weeks away with this 21-day pushup and pullup plan. Pushups and pullups might glance intimidating, however if you happen to get started gradual and construct your quantity through the years, they briefly turn into more uncomplicated.


Get started with 10 reps of every workout on Day 1, after which upload one rep of every workout on a daily basis for 21 days. You’ll gather sufficient reps to construct power and muscle — and in point of fact nail every transfer. Take note, you don’t need to do all of your reps in one set. You’ll be able to spoil it up in more than one units so that you deal with easiest shape (i.e. carry out 10 reps in 2 units of five).

The 21-Day Pushup and Pullup Plan

We’ve additionally picked two supplementary workouts — band pull-aparts and triceps pushdowns — that you just’ll do on a daily basis to focus on your again and arm muscle mass to enhance your pushups and pullups. Bring to mind your pushups and pullups because the examination and your supplementary workouts as your homework.


> 31-Day Squat, Lunge and Pushup Plan
> The 14-Day Plank Plan


The 21-Day Pushup and Pullup Plan

  • Position your fingers shoulder-width aside at the ground or an increased floor (i.e., a bench, sofa or wall).
  • Stay a immediately line from head to toe by way of creating a double chin, bracing your abs and squeezing your glutes.
  • As you decrease your self towards the ground, tuck your elbows in at about 45 levels on your facets. Consider pulling your self to the ground by way of slowly squeezing your shoulder blade, fairly than just letting gravity pull you down.
  • As soon as your chest hits the ground, push your self again to the beginning place with out letting your elbows flare out to the edges.

The 21-Day Pushup and Pullup Plan

  • First, make a choice the fitting pullup variation on your power stage. If you’ll do common pullups, that’s nice. If now not, don’t agonize: take a look at pullups with an assisted gadget, wrap a band across the bar and your knee(s) or take a look at feet-supported pullups together with your ft on a field.
  • Seize a pullup bar with considered one of 3 shoulder-width grips: overhand, underhand or impartial (hands going through every different).
  • Construct full-body stress by way of squeezing the care for tight, creating a double chin and bracing your abs as if you happen to have been about to take a punch to the tummy.
  • Pull your self towards the bar. Consider your armpits doing the paintings, now not your elbows.
  • On the best, stay your chest tall and your chin moderately tucked. Intention to tug your chest to the bar, now not simply your chin.
  • Slowly decrease your self again to the beginning place, preventing simply earlier than your fingers are utterly immediately. Watch out now not to enter a “lifeless grasp” place to cut back rigidity to your shoulders and elbows.

The 21-Day Pushup and Pullup Plan

  • Hang a mild resistance band at arm’s duration and chest peak.
  • Stand tall with a slight double chin whilst protecting your abs braced and glutes squeezed.
  • With out bending your fingers, pull the band towards your chest by way of squeezing your shoulder blades in combination. Consider seeking to crack a walnut in the midst of your again.
  • Go back to the beginning place and repeat.

The 21-Day Pushup and Pullup Plan

  • Wrap a mild resistance band round a pullup bar, energy rack or the highest of a doorframe.
  • Seize the band with a thumbs-up grip, protecting your fingers bent and elbows by way of your facets.
  • Straighten your fingers till your fingers are by way of your hip wallet. Flex laborious on the backside so you’re feeling your triceps doing the paintings, now not the entrance of your shoulders.
  • Go back to the beginning place and repeat.


Now not in a position to do complete blown pushups and pullups but? We’ve supplied permutations for all health ranges so any individual can entire the problem. Likelihood is that if you happen to keep it up for 21 days, you’ll achieve sufficient power to do extra complicated variations of the workouts.




  • Get a wall calendar and mark a large X thru every day you entire. The visible of completing every day helps to keep you from lacking workout routines.
  • Set an alarm to your telephone for a similar time every day as a reminder to do your exercise.
  • When you pass over an afternoon, don’t concern; simply double up the next day to come or get again heading in the right direction briefly. The workouts are easy and lightweight sufficient that you just received’t exhaust your self.
  • As you get more potent, it can be tempting to leap to a extra complicated workout variation (i.e. incline pushups to common pushups). Handiest do that if you happen to’re sure you’ll entire the entire reps for the given day.

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