The National Academy of Sports Medicine suggests using a resistance band or an assisted machine if you’re just starting out ...

Elastic band-assisted pull-ups make the exercise easier: Loop a band around the pull-up bar, place your feet or knees in the band loop, and pull yourself up with the help of the band’s resistance.

If completing every set, the total volume equals 100 pull-ups, 200 push-ups and 300 sit-ups (or five minutes of planks). If you fail at any point, switch to easier variations such as assisted pull ...

Door jamb pull-up bars are also an option. If you cannot do pull-ups, you can skip them or replace them with assisted pull-ups, using bands.

One set of chin-ups, 10-20 seconds rest, one set of dips, then rest fully. Repeat. 'Do that four times, twice a week, and you're looking at a lot of volume for a lot of your upper body muscles.' ...

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The chin-up has a somewhat intimidating reputation. But by using a machine, resistance band or even a lower pull-up bar and supporting yourself with your feet, Thompson says it can be scaled to ...

Dr. Reiner likens it to doing a marathon: You wouldn’t lace up for the first time and then attempt 26.2 miles the next day. “The same goes for mastering a push-up,” she says.