If you've been working out consistently but still aren't seeing the results you hoped for, especially when it comes to building upper body strength, you're not alone. Many people hit a wall when trying to conquer foundational movements like push-ups and pull-ups. It can be frustrating to feel stuck, especially when these exercises are often seen as basic benchmarks of fitness. The truth is, mastering them requires more than just brute strength. Rather, it takes proper technique, structured progression, and patience. 

Also, pull-ups and push-ups can be more challenging for women due to generally lower upper body muscle mass and differences in body composition compared to men. While men may perform these exercises more easily with minimal training, women often need more time and targeted strength building. This isn’t a matter of capability, but physiology. With consistency and the right progressions, women can also master these movements.

That’s why we’ve put together this step-by-step guide from Dr. K. Vijay Simha, BPT, MS Exercise Physiology, UR.Life to help you finally master push-ups and pull-ups, no matter where you're starting from. Whether you can barely hang from a bar or struggle to keep your form during a push-up, this guide will help you build the strength and confidence to push past your limits.

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Steps to Master Pull-Ups

Pull-ups are one of the most challenging yet rewarding upper-body exercises. They require a strong grip, shoulder stability, and significant back and arm strength. If you're not able to do even one pull-up yet, it’s completely normal. The key lies in building foundational strength and progressing step by step. Follow this structured approach to ace unassisted pull-ups with confidence.

Related story: 3 Exercises That Build Strong, Toned Thighs

Step 1: Start with Hanging on a Low Bar
Adjust the rod on a Smith machine to a height where, when you hang from it, your knees are slightly bent.

• Practice hanging from the rod for as long as you can.
• Repeat this for 4–5 sets daily.

Step 2: Progress to Regular Pull-Up Bars
Once you're able to hang for 30–40 seconds on the Smith machine rod, switch to a regular pull-up bar.

• Hang from the bar with your feet completely off the ground.
• Work toward holding for over 40 seconds without any foot support.

Step 3: Add Scapular Shrugs
Once you can hang comfortably, start incorporating scapular shrugs:

While hanging, pull your shoulder blades (scapulae) together and slightly upward.

• Hold the position for as long as you can.
• Aim to build up to holding for 5–10 seconds per rep.

Step 4: Start Inverted Rows (Assisted Pulling)
Set the Smith machine rod to chest height.

• Lie underneath the rod, facing up, and grip it with both hands.
• Keep your legs slightly bent and use them to assist the movement.
• Pull your chest up toward the bar.
• Repeat for 10–15 reps.

Step 5: Focus on Increasing Difficulty Gradually
Once you can easily perform 10–15 reps with bent knees:
Start extending your legs forward to reduce leg assistance.

• Continue doing 10–15 reps with outstretched legs.
• Gradually increase the height of the rod to increase the challenge.

Step 6: Practice Assisted Pull-Ups with a Bench or Stool

• Place a bench or stool under the pull-up bar.
• Stand on it and grip the bar firmly.
• Use your legs to push yourself up until your chin is above the bar.
• Hold at the top for as long as you can, then lower yourself slowly.
• Repeat this for 10–15 reps daily.

Step 7: Build Hold Strength at the Top
Once you can consistently hold yourself above the bar for more than 5 seconds (10–15 times), you're very close to achieving your first unassisted pull-up.

These moves will help you build strength, and with consistent effort over time, you'll be able to work your way up to performing a pull-up

Step 8: Attempt Your First Pull-Up
After mastering the top hold, attempt your first pull-up without any assistance.

• If you’re unable to complete one right away, don’t worry!
• Continue practising hangs, scapular shrugs, and assisted holds. With persistence, your first full pull-up will come.

Related story: 10 Moves to Tone Your Tummy

Steps To Master Push-Ups

While pull-ups demand upper body pulling strength and grip control, push-ups focus more on pushing strength, core stability, and overall body control. They engage your chest, shoulders, triceps, and core making them a full-body movement when done correctly. If you've been struggling to perform proper push-ups, this step-by-step guide will help you build strength and master the form gradually and effectively.

Related story: 5 Mobility Exercises to Improve Upper Back Pain

Step 1:  Begin in a baby crawling position on the floor. Make sure your wrists are aligned directly under your shoulders.

Step 2: Gently slide your knees backwards while keeping your toes in contact with the floor. 

Step 3: Your body should form a straight line from your shoulders to your knees

Step 4: Lower your entire body toward the floor in one smooth motion, maintaining a straight line from your shoulders to your knees. Avoid bending only at the hips or shoulders.

Step 5: As you descend, let your elbows point backwards at about a 45-degree angle to your body, forming an arrow shape rather than flaring out to the sides (which forms a "T" shape). This protects your shoulders and builds proper push-up form.

Step 6: From the bottom position, push yourself back up using controlled strength. This movement is known as a kneeling push-up or half push-up.

Step 7: Practice kneeling push-ups regularly until you can perform them with ease and proper form.

Step 8: Once comfortable with kneeling push-ups, move on to incline push-ups. Place your hands on an elevated surface (like a bench or table), stretch your legs out straight, and perform push-ups with good form.

Step 9: As you grow stronger, slowly reduce the height of the elevated surface over time. This increases the difficulty and gets you closer to performing a standard push-up.

Step 10: Keep decreasing the incline until you're performing push-ups on a flat floor, maintaining proper alignment and elbow positioning.

Progress may take weeks or even months. Stay consistent, practice daily, and focus on form. With dedication, you will master the full push-up.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. We are the premier destination for fitness in Hyderabad, offering customised fitness plans and more for your needs. Our team of celebrity trainers, certified nutritionists and experienced physiotherapists are here to help you unlock your full potential. 

Our two locations in Jubilee and Kavuri Hills in Hyderabad offer a swimming pool, gym, spa, rehabilitation centre and cafe to ensure you reach your health objectives. Our gym offers classes in aerobics, CrossFit, Zumba, and more. Come try our world-class gym and experience the difference for yourself.