--- title: "Building Blocks: The Body Weight Pullup Progression Summary" description: BridgeAthletic launches there Building Blocks Campaign which focuses on providing a progressive look at building better athletes. image: https://blog.bridgeathletic.com/hubfs/newsletter_photo_week_3.png --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/newsletter_photo_week_3.png) August 21, 2015 By Nick Folker # Building Blocks: The Body Weight Pullup Progression Summary Share: - - - ### **Day 5: The Pullup** Welcome to the final installation of the pullup progression in the BridgeAthletic Building Blocks series. It's time to conquer the pullup! Don't forget to [show us](http://facebook.com/bridgeathletic) what you've got. ![newsletter\_photo\_week\_2](https://blog.bridgeathletic.com/hubfs/newsletter_photo_week_3.png "newsletter_photo_week_2") You are about to master the Pullup. If you have  followed the progression to this point, you are in a good place to perform pullups without any help. That said, if you have not, I would recomend referencing the rest of the progression, [Day 1](https://blog.bridgeathletic.com/building-blocks-the-pullup), [Day 2](https://blog.bridgeathletic.com/building-blocks-the-pullup-day2), [Day 3](https://blog.bridgeathletic.com/building-blocks-the-pullup-day3), [Day 4](https://blog.bridgeathletic.com/building-blocks-the-pullup-day4), in order to best prepare for the pullup! Initially, it might be beneficial to stand on a box or bench under the pullup bar to help setup for each set. Place hands, knuckles up, just wider than shoulder-width on the pullup bar. In a controlled movement, pull your body toward the bar. Squeeze your elbows in to your side as you pull to get your chin above the bar. Pause. Slowly return to the start position. Pause. Without a big jerking movement, repeat the movement for the prescribed reps. Stretch your lats and shoulders in-between sets for best performance. #### **Exercise 5: The Pullup** #### **More Building Blocks:** Be sure to check out the rest of the progression if you have more questions on how to master the squat. [Day 1: Band Bent-Over Neck Pull](https://blog.bridgeathletic.com/building-blocks-the-pullup) [Day 2: Supine Row Hold](https://blog.bridgeathletic.com/building-blocks-the-pullup-day2)[Day 3: Supine Row](https://blog.bridgeathletic.com/building-blocks-the-pullup-day2-0)[Day 4:Assisted Chinup](https://blog.bridgeathletic.com/building-blocks-the-pullup-day4) ### **Now it's your turn:** Thanks for joining us on the final stage of the squat progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAthletes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back next week for the Combo Pullup Progression. [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![BridgeAthletic\_Icon\_Orange (1)](https://blog.bridgeathletic.com/hs-fs/hubfs/BridgeAthletic_Icon_Orange%20(1).png?width=100&height=27&name=BridgeAthletic_Icon_Orange%20(1).png) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2015-08-21T17:00:00.000Z", "headline" : "Building Blocks: The Body Weight Pullup Progression Summary ", "image" : [ "https://blog.bridgeathletic.com/hubfs/newsletter_photo_week_3.png" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/building-blocks-the-pullup-summary", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```