How to Do 25 Pullups

Performing 25 pullups isn’t literally a Herculean task -- Hercules could likely bang out 25 pullups and barely break a sweat -- but it’s a major challenge for mere mortals who aren’t sons of Zeus. If you have good upper-body strength, you may be able to perform 25 pullups by using the correct technique. Otherwise, train your back, arms, shoulders and chest to build the necessary power and reach your goal.

Instructions

  1. Correct Pullup Form

    • 1

      Warm up before doing any pullups. Perform five to 10 minutes of aerobic exercise -- such as bike riding or rope jumping -- until you break a light sweat.

    • 2

      Stretch your muscles dynamically to gain an extra edge. Perform horizontal arm swings for your chest, shoulders and back, plus side bends for your arms and back.

    • 3

      Grab the bar with your hands spread wider than shoulder-width apart and your palms facing forward. Assume the starting position by extending your arms and keeping your body straight, with your feet above the floor. Alternatively, cross your lower legs if it helps you maintain your balance.

    • 4

      Exhale as you pull your chin above the bar. Tighten your abs before you pull yourself up and keep your wrists neutral throughout the exercise.

    • 5

      Inhale and slowly lower yourself to the starting position. Stop completely and then repeat the exercise for a total of 25 repetitions, if you can do so with correct form.

    Train to Work Up to 25 Pullups

    • 6

      Warm up as you would for a standard pullup session. Try to perform 25 pullups in as few sets as possible. Do pullups two or three days per week, with at least 48 hours between workouts. Try to do one additional pullup each week until you can do 25 in one set.

    • 7

      Perform negative or assisted pullup workouts, if you can’t perform many standard pullups. Stand on a step stool or have a workout partner lift you to the bar, then descend on your own to do negative pullups. Use an assisted pullup machine or have a partner support some of your weight to do assisted pullups. Do two to three workouts per week on nonconsecutive days.

    • 8

      Strengthen your key pullup muscles during the same workouts in which you perform pullups. Do lat pulldowns with a high cable machine, inverted rows with a horizontal bar, dumbbell rows and biceps curls with dumbbells or a barbell. Perform two to three sets of eight to 12 repetitions per set, using a heavy load. If you believe you could perform three more reps of any exercise, increase the weight for your next set.