The bench &pull-up Challenge

Want to really test your bench press and chin-up? Try this! The goal is to perform the entire challenge with 20 unbroken sets. If you must rest, do so and complete the set.

How To Do It

  1. For the bench press portion, load the bar with your bodyweight. Do the chin-ups with no added weight or assistance.
  2. For the first set, perform 10 reps of chin-ups and 1 rep of bench press.
  3. On the second set, do 9 chin-ups and 2 reps of bench press.
  4. Continue the pattern until you reach 1 chin-up and 10 reps of bench press. You’ll notice this always equals 11 reps total per superset.

So that’s 55 reps of each exercise and the goal is to complete it in under 20 minutes. If you’re unable to complete it in 20 minutes, stop and record your total number of reps and get back to training.

Notes: If you haven’t been doing bench press or chin-ups, get proficient in the lifts until you can perform multiple sets of 10 of each. Until then, either skip this challenge, pick easier versions of the exercises, or start at a lower rep range. Have a spotter present on the bench press at all times.

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Published by: davidgerting

I'm 32, I live in Westminster Md. For the longest time I struggle to figure out what I want to do for a living. Until I realize for the last 4 or so years, everything I love doing was about health and fitness so about 2 years ago. I decided to go to school for exercise science I got my A.A degree then I processed to study for the National Academy sports medicine (NASM) exam after I pass I started my journey to try different workouts and different meal plans I even start my education trying to became a dietitian hopefully I'll be a RD in the next 2 years through out the day I strive to learn as much as I can. Now I can honestly say, I can help anyone the wants to lose weight gain muscle or just over all want to be more healthier.

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