Push-ups and Pull-ups, the two exercises have been around for ever and still both rank on top for best exercises. Be sure to include these exercises in you routine. Even if you can only do 2 reps of each...the only way to get stronger at something is by doing it more often! Gaining strength is just like any other skill, the more you practice it the better your body is at performing the movement. Increase your push-ups and pull-ups by just 1 to 2 reps on weekly basis and you will certainly work your way to being stronger. There are other tricks which I use with my clients that will help improve push-up and pull-up strength. Lat-pulldowns, inverted rows, and Resistance bands are a few exercises that I use for increases pulling strength and working the chest, deltiods, and triceps with free weights is great for increasing pushing strength. Calisthenic negatives and rotatory cuff strength plays a big role as well in increasing both pull-up and push-up strength. When you get to a point were the basic push-up and pull-up is too easy don't worry, there is so many variations out there that you will never get bored.... I do them all the time. I have seen 225 pound male athletes perform solid reps of both push-ups and pull-ups with a 25 pound weight plate on. So believe me when I say these moves are all about strength, not the weight of the athlete. Only through through pure determination, discipline, practice, and progression can one get stronger.
Jason Whalen BA HPE BA Coaching
JWWFITNESS
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