Pull-ups and push-ups are among the best exercises you can do—not just the best bodyweight exercises, but the best exercises overall. They work every major upper body muscle and help you control and stabilize your body in ways that machines and free weights can’t match. Training to achieve 20 Pull-Ups and 50 Push-Ups can significantly enhance your upper body strength and endurance, making these exercises foundational for overall fitness.
The beauty of pull-ups and push-ups is their versatility. You can do them almost anywhere. All you need is some space and something to hang from. A doorway pull-up bar is a great start, but you can also use the top of a power rack, a ceiling joist, the underside of an open staircase, or even a tree branch.
However, it’s understandable if you find pull-ups and push-ups a bit monotonous after a while. Once you’ve mastered these moves and can do several reps, you might be looking for a new challenge.
One way to make these exercises exciting again is to set a repetition goal. Having a clear target will make your workouts more focused and motivating.
For those who can already do pull-ups and push-ups fairly well, a great next goal is 20 non-stop pull-ups and 50 push-ups. While these numbers may seem intimidating, with time and determination, most people can achieve and even exceed them.
In this article, we’ll share two training programs designed to help you reach 20 pull-ups and 50 push-ups in just a few months.
Table of Contents:
- Why Train for 20 Pull-Ups and 50 Push-Ups?
- Master the Basics
- Pull-ups 101
- Push-ups 101
- 20 Pull-ups and 50 Push-Ups Workout One: Density Training
- 20 Pull-ups and 50 Push-Ups Workout Two: The Backfill Method
- FAQs
- Overview
- References
Why Train for 20 Pull-Ups and 50 Push-Ups?
Is training for 20 pull-ups and 50 push-ups worth your time and energy? Consider these benefits before you decide!
Increased Workout Motivation
While any workout is beneficial, training without a specific goal can lead to slow or non-existent progress. Following a structured program with a clear goal provides focus and purpose, which can be very motivating.
The more motivated you are, the harder you’ll train. Consequently, the harder you train, the better your progress will be. This creates a positive feedback loop that helps you maintain your exercise habit and stay on track for improved fitness and better health.
More Dedication and Discipline
Following a workout plan toward a specific goal requires dedication and discipline. Consistently adhering to your training schedule week after week is crucial, as missed workouts can hinder your progress.
This commitment to your fitness journey not only enhances your physical strength but also cultivates dedication and discipline that extend to other aspects of your life. Ultimately, it contributes to becoming a more productive and successful individual overall.
Greater Muscle Mass — 20 Pull-Ups and 50 Push-Ups
In the past, the fitness industry believed that muscle growth required training in the 6-12 rep range, dismissing higher rep ranges as ineffective. Recent studies, however, have overturned this notion.
Research shows that muscle can be effectively built even with sets exceeding 30 reps, as long as you train close to failure (1). Training towards achieving 20 pull-ups and 50 push-ups typically involves pushing yourself to failure, which stimulates muscle growth through numerous high-repetition sets.
Switching from 6-12 reps to sets of 20-30 could be the change your muscles need to stimulate renewed growth.
Personal Satisfaction
Setting and achieving training goals provides immense satisfaction. It reinforces the belief that with determination, any goal can be accomplished. Attaining 20 pull-ups and 50 push-ups is a significant achievement that garners respect within the fitness community.
Imagine the sense of accomplishment when you reach those milestones—pretty incredible, isn’t it?
Master the Basics
Before diving into the specifics of training for 20 pull-ups and 50 push-ups, it’s essential to master these fundamental exercises. Proper form is crucial to prevent injuries and maximize your performance.
Moreover, maintaining consistent technique allows for accurate progress measurement. When each repetition is performed correctly, you can track improvements more effectively.
Ensure you are familiar with the correct execution of these exercises until it becomes second nature. This way, you can focus on achieving your rep goals with confidence.
Pull-ups 101
Muscles worked:
– Latissimus dorsi
The latissimus dorsi, commonly referred to as “lats,” are the largest muscles in the back and are responsible for movements like pulling the upper arms downward and backward. They play a significant role in exercises such as pull-ups, where they are heavily engaged to pull the body upward towards the bar.
– Trapezius
The trapezius muscles, often called “traps,” are broad muscles spanning the upper back and neck. They assist in various movements involving the shoulders and neck, such as shrugging, pulling the shoulder blades together, and tilting or turning the head. During exercises like pull-ups, the traps stabilize the shoulder blades and provide support for pulling oneself upward.
– Rhomboids
The rhomboids, muscles located between the shoulder blades and the spine, are responsible for retracting the shoulder blades and pulling them together toward the spine. During pull-ups, the rhomboids play a crucial role in stabilizing the shoulder blades, aiding in the smooth and controlled lifting of the body.
– Deltoids — 20 Pull-Ups and 50 Push-Ups
The deltoids are the rounded, triangular muscles located on the top of the shoulders. They are responsible for lifting and rotating the arms. In pull-ups, the deltoids assist in stabilizing the shoulders and aiding the upward movement, particularly during the initial phase of the pull.
– Biceps
The biceps, located on the front of the upper arm, are responsible for flexing the elbow and rotating the forearm. During pull-ups, the biceps play a crucial role in bending the arms, thereby lifting the body upward towards the bar.
– Brachialis
The brachialis is a muscle located underneath the biceps on the front of the upper arm. It is primarily responsible for flexing the elbow. During pull-ups, the brachialis works alongside the biceps to help bend the arm and lift the body upward.
– Brachioradialis
The brachioradialis is a muscle of the forearm that flexes the forearm at the elbow. It is particularly active when performing pull-ups with a neutral or hammer grip. This muscle helps stabilize the forearm during the pulling motion and assists in bending the elbow to lift the body.
– Forearm flexors — 20 Pull-Ups and 50 Push-Ups
The forearm flexors are a group of muscles located on the inner side of the forearm. They are responsible for flexing the fingers and wrist. During pull-ups, the forearm flexors play a crucial role in gripping the bar and maintaining a secure hold, allowing for effective lifting and stabilization of the body.
– Core
The core muscles, which include the abdominals, obliques, and lower back muscles, are essential for stabilizing the body during pull-ups. These muscles engage to keep the body rigid and prevent excessive swinging, ensuring a controlled and efficient movement. A strong core helps maintain proper form and supports the overall pulling motion.
Many assume they know how to do pull-ups but often end up swinging and jerking. Avoid this by following these steps:
1. Grip an overhead bar with a slightly wider than shoulder-width, overhand grip, using either a full or thumbless grip.
2. Keep your arms straight, shoulders down and back, and engage your abs.
3. Bend your legs so your feet are off the floor.
4. Without swinging, smoothly bend your arms and pull your chin over the bar without straining your neck.
5. Then, lower yourself down with control, pause briefly with your arms straight, and repeat.
Push-ups 101
Muscles worked:
– Pectoralis major
The pectoralis major, often referred to as the “pecs,” is the large chest muscle responsible for movements like pushing and lifting. Consequently, in push-ups, the pectoralis major is the primary muscle engaged, providing the necessary force to push the body up from the floor.
– Deltoids — 20 Pull-Ups and 50 Push-Ups
The deltoids, or “delts,” are the rounded muscles on the top of the shoulders. They assist in lifting and stabilizing the arms during push-ups. The anterior (front) portion of the deltoids is particularly active in helping push the body upward.
– Triceps
The triceps brachii, commonly known as the triceps, are muscles on the back of the upper arm. They are crucial in extending the elbow joint and straightening the arm. During push-ups, the triceps work prominently to push the body away from the floor, providing the necessary extension force.
– Core
The core muscles, including the abdominals, obliques, and lower back muscles, play a vital role in stabilizing the body during push-ups. They help maintain proper alignment from head to toe, preventing the hips from sagging or arching excessively. Strong core engagement ensures efficient force transfer from the upper body to the lower body during the push-up movement.
Many exercisers think they know how to do push-ups and often dismiss them as a beginner’s exercise. However, even some fitness experts who boast about doing 100 reps can have poor form.
Follow these steps to ensure your push-ups are done correctly:
1. Starting Position: Kneel on all fours and place your hands flat on the floor, shoulder-width apart, with your fingers pointing forward.
2. Setup: Pull your shoulders down and back, and brace your core.
3. Body Alignment: Walk your feet out and back until your legs and body are perfectly straight. Tuck your chin in and extend your neck – do not look forward.
4. Lowering Phase: Keeping your upper arms close to your sides, bend your arms and lower your chest down to within an inch of the floor.
5. Lifting Phase: Push yourself back up to full arm extension and repeat.
20 Pull-ups and 50 Push-Ups Workout One: Density Training
The idea behind density training is straightforward: maintain your workout volume while reducing the number of sets and time taken, pushing muscles to grow stronger and more resilient.
Using the EMOM (every minute on the minute) method, you start each set at the beginning of a minute and use the remaining time for recovery.
For instance, begin your timer and complete ten push-ups, typically taking 20-30 seconds. This leaves 30-40 seconds until the next minute when your next set begins.
What’s great about this approach is its adaptability. Progress only when you feel ready for a tougher challenge, making it a flexible workout plan without a fixed end.
If you struggle during a phase, aim to finish as many complete sets as possible and push through with maximum reps for the rest. With improved strength, you’ll complete more full sets and move up to the next level.
The program is divided into six phases, and you stick with each one until completion, training 2-3 times weekly on non-consecutive days.
You can integrate pull-ups and push-ups into the same session or separate them by days. Given their priority, prioritize them at the beginning of your routine—start with push-ups on chest-training days and pull-ups before the rest of your back workout.
Plan for 20 Pull-ups
Phase Sets Reps Time allowed Total reps
1 10 4 10 minutes 40
2 8 5 8 minutes 40
3 7 6 7 minutes 42
4 6 7 6 minutes 42
5 5 8 5 minutes 40
6 4 10 4 minutes 40
After completing phase six, you should be able to do 20 non-stop pull-ups.
Plan for 50 Push-ups
Phase Sets Reps Time allowed Total reps
1 10 10 10 minutes 100
2 8 13 8 minutes 104
3 7 15 7 minutes 105
4 6 17 6 minutes 102
5 5 20 5 minutes 100
6 4 25 4 minutes 100
After completing phase six, you should be able to do 50 non-stop push-ups.
20 Pull-ups and 50 Push-Ups Workout Two: The Backfill Method
This program involves completing four sets of pull-ups and push-ups per workout. As weeks progress, you incrementally increase the reps in your initial sets while reducing them in subsequent sets—a strategy known as backfilling. This systematic approach ensures a consistent total rep count per session, facilitating progressive strength and endurance gains.
Despite the seemingly small weekly increments, sticking with this method over nearly three months will gradually propel you toward achieving 20 consecutive pull-ups and 50 push-ups. If you encounter challenges completing any weekly sessions, persevere; continue until you achieve success, maintaining steadfast commitment to your fitness objectives.
Plan for 20 Pull-ups
Week Set 1 Set 2 Set 3 Set 4 Total Reps
1 10 10 10 10 40
2 11 10 10 9 40
3 12 10 10 8 40
4 13 10 10 7 40
5 14 10 10 6 40
6 15 10 10 5 40
7 16 10 9 5 40
8 17 10 8 5 40
9 18 10 7 5 40
10 19 10 6 5 40
11 20 10 5 5 40
* Rest 2 minutes between sets
Plan for 50 Push-ups
Week Set 1 Set 2 Set 3 Set 4 Total Reps
1 25 25 25 25 100
2 27 25 25 23 100
3 29 25 25 21 100
4 31 25 25 19 100
5 33 25 25 17 100
6 35 25 25 15 100
7 37 25 23 15 100
8 39 25 21 15 100
9 41 25 19 15 100
10 43 25 17 15 100
11 45 25 15 15 100
12 47 23 15 15 100
13 49 21 15 15 100
14 50 20 15 15 100
* Rest 2 minutes between sets
Other articles for Pull-ups:
- I Tried Doing 50 Pull-Ups Every Day for a Week — Here’s How It Affected My Upper Body
- Weighted Pull-Ups Workouts — Advantages, Methods, Diverse Styles, and Advancement
- Get Stronger with the Grease the Groove Pull-Up Method
FAQs — 20 Pull-Ups and 50 Push-Ups
How can I improve my pull-up and push-up performance?
- To enhance your pull-up and push-up performance, consistently practice and progressively increase intensity. Begin with easier variations, then gradually ramp up reps and sets over time.
Are pull-ups and push-ups enough for upper body strength?
- Indeed, pull-ups and push-ups effectively engage multiple upper body muscles, thereby providing a comprehensive strength workout. As a result, these exercises are highly efficient for building overall upper body strength.
Can I do pull-ups and push-ups every day? — 20 Pull-Ups and 50 Push-Ups
- While tempting, it’s generally advised to alternate days or allow at least one day of rest between sessions to avoid overtraining and promote muscle recovery.
How do I avoid injury when doing pull-ups and push-ups?
- Mitigate injury risks by maintaining proper form, thorough warm-ups, and avoiding excessive strain. Seeking guidance from a fitness professional on technique can also help.
What are the benefits of including pull-ups and push-ups in my workout routine?
- Incorporating pull-ups and push-ups not only enhances upper body strength and muscular endurance but also supports weight loss by boosting metabolism. Consequently, these exercises provide a comprehensive workout that benefits overall fitness and body composition.
Can anyone do pull-ups and push-ups, regardless of fitness level?
- Absolutely, as these exercises offer scalable variations suitable for beginners through to advanced athletes. Therefore, you can start with easier versions and progress steadily, ensuring a tailored and effective workout for all fitness levels.
How do pull-ups and push-ups compare to using weights or machines?
- Unlike weights or machines, pull-ups and push-ups offer functional strength benefits, improve core stability, and require minimal equipment, making them versatile for any environment.
Should I do pull-ups or push-ups first in my workout?
- Depending on your fitness goals, prioritize either pull-ups for enhancing pulling strength or push-ups for developing pushing strength at the start of your workout routine.
Can pull-ups and push-ups help with posture improvement?
- Yes, these exercises not only strengthen essential muscles such as the back, shoulders, and core, but they also contribute to better posture over time. Consequently, by incorporating these exercises into your routine, you can enjoy the dual benefits of increased strength and improved posture.
What variations of pull-ups and push-ups can I try to keep my workouts interesting?
- Spice up your workouts with variations such as wide grip, close grip, assisted pull-ups, diamond push-ups, or decline push-ups to target different muscle groups and intensify your training.
Read more aticles for Push-ups:
- Wide Push-Ups Exercises, Video, and Tips
- Push-Up Evolution: Basics to Explosive
- A 6-Week Program for Mastering Push-Ups
Overview — 20 Pull-Ups and 50 Push-Ups
You now have two effective programs to help you reach the impressive goal of 20 pull-ups and 50 push-ups. The best part? Besides a pull-up bar, no additional equipment is needed, leaving you with no excuse not to take on this challenge.
Feeling a bit intimidated by the idea of doing 20 pull-ups and 50 push-ups? Does it seem almost impossible?
Great; that’s exactly how a challenge should feel!
It’s through tackling tough goals that we grow, both in muscle and in character.
So, pick your program, commit to it, and work hard. You CAN achieve 20 pull-ups and 50 push-ups!
References;
- Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1180/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/
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