How to Do 10 Pull-Ups or 40 Push-Ups in a Row

Certified is where every CalistElite athlete begins. To earn it, you need to show one of these on video:

• 40 push-ups in a row
• 10 pull-ups in a row

You only need one of the two. This guide helps you pick the right one, gives you a simple plan for each, and shows you how to film a set that's easy to review. When you're ready, you'll send it from the Get Certified page.

Push-ups or pull-ups: which one should you pick?

Test both on a fresh day. Do as many clean push-ups as you can, rest 10 minutes, then do as many clean pull-ups as you can. Now compare each result with its target:

• 20 push-ups is 50% of the way to 40.
• 6 pull-ups is 60% of the way to 10.

Train the one where you're further along. If you can't do a single pull-up yet, go for push-ups and train pull-ups on the side: you'll need them for the Advanced level later.

What a clean rep looks like

Half reps are hard to count on video, so train full reps from day one. Your set will hold up when you film it, and you'll get stronger faster.

Push-up

• Hands about shoulder-width apart, body in a straight line from head to heels.
• Lower until your chest is close to the floor.
• Push back up until your elbows are straight.
• No sagging hips and no resting on the floor between reps.

Pull-up

• Start every rep from a dead hang with straight arms.
• Pull until your chin clears the bar.
• Lower yourself all the way back down before the next rep.
• Keep the same grip for the whole set and control the swing.

Training plan: 40 push-ups in a row

Train push-ups 3 times a week, with a rest day between sessions. Test your max once every week or two, not every day: you get stronger while you recover.

If you can do fewer than 10

• Incline push-ups: hands on a bench, a low bar or a table. 3 to 4 sets of 8 to 12 reps. Use a lower surface as they get easier.
• Slow negatives: from the top of a push-up, lower yourself over 3 to 5 seconds. 3 sets of 5.

If you can do 10 to 25

• Do 5 sets at about 60% of your max, resting 60 to 90 seconds between sets. With a max of 20, that's 5 sets of 12.
• Add one rep to each set every week.
• On rest days, "grease the groove": a few easy sets of about half your max, spread through the day. Never go to failure on these.

If you can do more than 25

• Keep the sets above, and finish each session with one long set that stops a couple of reps before failure.
• Once a week, do a ladder: 2, 4, 6, 8, 10, 8, 6, 4, 2 reps with short rests. It builds the volume you need for long sets.

Training plan: 10 pull-ups in a row

Train pull-ups 3 times a week with a rest day between sessions. Your back, biceps and grip all need time to recover.

If you can't do one yet

• Dead hangs: hang from the bar with straight arms. Build up to 3 sets of 30 seconds.
• Scapular pulls: from a dead hang, pull your shoulders down and back without bending your arms. 3 sets of 8 to 10.
• Australian rows: lie under a low bar, body straight, and pull your chest to it. 3 sets of 8 to 12.
• Negatives: jump or step up until your chin is over the bar, then lower yourself as slowly as you can. Aim for 5 seconds. 3 to 5 sets of 3 to 5 reps.

If you can do 1 to 5

• Do 6 to 8 sets of about half your max, resting 2 minutes between sets. With a max of 4, that's 6 to 8 sets of 2.
• Finish with 2 or 3 slow negatives.
• If you have a bar at home, do a few single reps through the day on rest days.

If you can do 6 to 9

• Do 4 to 5 sets at about 60 to 70% of your max, and add a rep to one set each session.
• Test your max once a week. When you hit 10 clean reps, film the next attempt.
• Optional: a few sets of 3 to 5 pull-ups wearing a light backpack make bodyweight reps feel easier.

A sample week

Day	Push-up route	Pull-up route
Monday	5 sets at 60% of max	Sets at 50 to 70% of max + negatives
Tuesday	Rest or easy grease-the-groove sets	Rest or dead hangs
Wednesday	Ladder 2-4-6-8-10-8-6-4-2	Sets at 50 to 70% of max + Australian rows
Thursday	Rest	Rest
Friday	5 sets at 60% of max + one long set	Sets at 50 to 70% of max + negatives
Weekend	Rest, max test every 1 to 2 weeks	Rest, max test every 1 to 2 weeks

Recover like you mean it

• Warm up before every session with arm circles and a few easy reps.
• Sleep well and eat enough: that's when the strength actually gets built.
• Muscle soreness is normal. Sharp pain in your shoulders, elbows or wrists is not: stop and rest.

How to film your Certified set

• Put the camera on a stable surface, side-on, with your whole body (and the bar) in the frame.
• At the start of the video, say your name and that you're applying for Certified.
• Film the whole set in one continuous take, without cuts.
• Upload it to YouTube or Instagram (public or unlisted), then send the link with the application form.

What Certified unlocks

Once your video is approved, the Certified collection unlocks on your customer account, and you can choose to be listed on the Certified Athletes page.

Already there? Your next step is the Advanced level: how to learn the muscle-up, front lever and back lever.