Challenge: pull-ups and bench press
The challenge is simple: put pull-ups and bench press into one short but pretty brutal workout. The goal is to finish all the work in under 20 minutes while keeping your technique clean and your ego in check.
Why does this challenge work?
At first glance it looks like a typical gym trick: one exercise for the chest, another for the back. It’s actually smarter than that. The bench press and pull-ups work in opposite directions. One pushes, the other pulls. That lets you get a lot of work done in a short time without the same muscle group locking up right away.
That doesn’t make it easy. Quite the opposite. As the pace picks up and the repetitions pile up, your breathing quickly starts to play a role. Arms, chest, back and grip all get their share. That’s exactly why it’s a good test for anyone who wants to know whether strength, endurance and technique hold together even when the clock is ticking.
You can find the video introduction HERE. Watch it before you try the same scheme yourself. The idea is simple, but the details matter.
The challenge rules step by step
The challenge consists of 20 consecutive sets across the two exercises combined. If you need to rest, rest. What matters is finishing a set you’ve started after the rest rather than skipping repetitions.
- For the bench press, load the barbell with your body weight. Do the chin-ups (underhand grip) with just your own body weight.
- In the first set, do 10 pull-ups and 1 bench press repetition. In the second set, do 9 pull-ups and 2 bench press repetitions.
- Keep going like this until you reach one (1) pull-up and ten (10) bench press repetitions.
- As you’ll notice, every set in the antagonistic superset comes to 11 repetitions in total.
That adds up to 110 repetitions, or 55 repetitions per exercise. The goal is to get it all done in under 20 minutes. If you don’t make it under 20 minutes, write down your result, catch your breath calmly and try again after a while.
Plain and simple: this is no ordinary circuit workout. If you start rushing, you’ll pay for it in technique right away. The bench press range of motion shrinks, the pull-ups come out half-done, and in the end you’re no longer measuring form, but your lack of patience.
How to approach the challenge smartly
Start with a proper warm-up. Do a few easy circles to loosen up your shoulders, elbows and wrists. Then do a few light press sets and a couple of controlled pull-ups. You don’t need to tire yourself out during the warm-up, but your body needs to understand what’s about to happen.
On the bench press, keep your shoulder blades pinched together on the bench and your feet firmly on the floor. Don’t let the barbell drop onto your chest. On pull-ups, start from straight arms and finish each repetition clearly at the top. If your chin doesn’t clear the bar, it’s no longer the same repetition.
Rest breaks are allowed, but don’t turn them into a new workout. If you stall, take a couple of deep breaths and carry on with the same set. The goal isn’t to set a record at any cost. The goal is to produce an honest result you can compare against later.
Keep a spotter close for the press. This isn’t a courtesy tip but a genuinely practical one. When the barbell is loaded with your body weight and fatigue builds up, the last repetition can come much slower than you planned in your head.
What to consider before trying it?
If you’re not very experienced with the press or pull-ups and can’t manage sets of ten of either exercise at the challenge weight, this challenge isn’t for you. There’s no shame in that. It’s better to choose an easier version than to do the hard one badly.
Another option is to start with shorter sets. For example, you keep the same idea but cut the repetitions at first or use a lighter weight on the press. For pull-ups, you can do clean repetitions at a lower volume. The main thing is to get an honest baseline on record.
A good observation also comes from the translator: although the article talks about chin-ups (underhand grip), the pull-up part can also be done as wide overhand-grip pull-ups. It’s also worth remembering that you don’t move on to the second exercise until the set of the current exercise has been finished in full, even if that takes rest breaks.
If you want to repeat this test, leave a sensible gap. Write down the time, the weight used, the grip and how you felt after the workout. Next time you’ll know exactly what to beat. Source: Source.
FAQ
Is this challenge suitable for a beginner?
Probably not. If your technique on pull-ups or the bench press isn’t solid yet, do simpler strength and volume workouts first.
Can you do the pull-ups with an overhand grip?
Yes, as long as you keep your technique clean and note it alongside your result. Chin-ups (underhand grip) and pull-ups (overhand grip) don’t impose exactly the same training load.
What should you do if you don’t make the 20-minute cutoff?
Write down your time and use it as a benchmark for next time. The first attempt doesn’t have to be a pretty record, just an honest yardstick.
Translated by: Janar Rückenberg
Come and train! ArtGym
