So I did another cross fit session today where one of the segments was Tabata WOD (8 rounds: 20 seconds on, 10 second break):

Pull-ups: 45

Push-ups: 102

Sit-ups: 122

Air squats: 150

I RXd the Tabata WOD with a good total rep count, but still am struggling to get my pull-up numbers up. For those who are really into muscle anatomy, what muscles are allowing me to kill push-ups and which muscles are causing a much faster failure rate on pull-ups.

After a while, I cannot lift my body above arms at 90 degrees from a hanging start. I am really good at planks and can hold them for 5-6 minutes. What muscles are helping me hold these planks? I assume they are the same ones used in push-ups.

Besides just practicing rote pull-ups, is there a smarter way to get better at these? Perhaps some isolation technique I can practice off the bar? I thought about handstands, but these do not appear to work the same muscles. I want to figure out why I am failing always when my arms get to 90 degrees (after 10-15 successful executions). Is it my biceps that are weak?

Also did a split jerk WOD and running during the session after doing the usual warmup routine and mobility segments.

Here is a great article about this that I am currently workin on myself. My goal is to get an unassisted pull-up by the end of the year.

http://breakingmuscle.com/strength-conditioning/proof-pull-10-tools-getting-better-pull-ups

Thanks Tally! These are really helpful. I am going to get to work on these tools starting today.

Push-ups and planks primarily work your pectoral muscles, although other muscles are at work, such as your deltoids, biceps, and back. However, your pecs are doing the majority of the work.

Now are the pull-ups overhand or underhand? Overhand targets your back, primarily your lats and secondarily your deltoids. Underhand targets your biceps.

Hope this helps.

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Curvy - I am doing overhand pull-ups. My understanding from reading supple leopard on pull-ups is that one needs to really squeeze the gluts, hold a strong core in a hollowed body position with feet together pointing forward to create the right amount of torque to get that chin over the bar. I do not think I am doing most of these items which is causing failure too quickly from bad form. So much to learn...

http://www.bodybuilding.com/fun/ridgely9.htm

This page not only talks about the muscles used (primary and secondary), but goes into detail as well about the movement. If you're having a hard time, you might want to concentrate on building your lats (latissimus Dorsi), posterior deltoids, traps, and rhomboid with lifts like the lat pull downs, standing straight flies (with thumb up to target posterior deltoids), shoulder presses, shrugs, bent over rows/flies, etc.

Just want to say you are doing awesome and that you truly are an inspiration as to what one can achieve with knowledge, dedication, and motivation. Keep it up Fiddle. I always look forward to reading your posts.

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