The initial exercises include straight arm hanging, bent arm hanging, low bar oblique pull-ups, hanging pendulum, low bar supine pull-ups (one leg lifting), various push-ups and bent arm pull-ups. If you can do 50 push-ups at a time, you have a good chance of getting full marks. There are two ways to improve later. One is to find someone to do it for you and hold it when you have no strength. With less and less effort, candidates will do more and more. The second is to do heavy hammer pull-down in the gym. This action is the same as pull-ups, except that you use fitness equipment to adjust the required weight. Add a little weight, and the number of pull-ups you do will increase a little.

Standard pull-ups require a wide grip between hands, a straight body and a straight chest, and try to avoid biceps exertion. Candidates can practice narrow grip pull-ups first. It is estimated that after a month or two, they can do 8 to 10 at a time, and then try this wide grip. When candidates have a certain strength foundation, they can swing when they pull up.