Fix Your Form: How to do a Pull-up

Everyone at one time or another has attempted the pull-up. The pull-up is an upper-body compound exercise and is a good test of strength. If you can do a pull-up you more than likely have strength in your back and shoulders. However, it is important to use proper form to protect yourself from injury and to make sure you are getting the most out of your workout. Use these helpful tips to make sure you are using the correct form.

1. Full Range of Motion

Start each rep with your elbows locked at the bottom and end with your chin over the bar at the top. The back muscles are the primary focus when performing pull-ups. Doing partial reps does not allow the lateral muscles to come to a fully lengthened position which encourages the arms to do most of the work. If you are not feeling it in your middle and upper back then you are doing it wrong.

2.  Don’t let elbows flare

Keep your elbows at 45 degrees like when you do an overhead press. Don’t let them flare out. Pull yourself up by pulling your elbows down to the floor. This will help to make your lats stronger and more developed. It will also make it easier to get your chest up when the elbows aren’t held too wide.

3. Control your shoulder blades

The hardest part of a pull-up is learning to control your shoulder blades. Pull your shoulder blades back as you’re going through the movement and focus on pulling the bar down. This will tighten the back muscles and prepare you for a proper pull using less of your biceps. Engage the shoulders first by depressing them. This will make the pull-up a back-dominant movement, as it should be.

4. Arch your back and set your shoulders

To work your back properly during pull-ups, think of raising your rib cage toward the bar. Arch your back, and set the shoulders. Also, keep your butt clenched and your abs tight throughout the movement.


If you are not ready for a full pull-up, you can always start by doing assisted pull-ups with an exercise band or chair. Once you have accomplished the pull-up and are using proper form you can always add weight or change your grip to make it harder.

In order to build muscle, make sure you have the proper nutrition. Add Promax bars to your post-workout or pre-workout routine to help replenish your body.



Posted in Nutrition | March 20, 2019


Promax Banana Pops are the perfect everyday snack or even post-workout treat! They’re super easy to make and super delicious!


3 Large Bananas
6 Wooden Sticks
10 oz chocolate
Toppings- We used sprinkles, Promax Chocolate Chip Cookie Dough, Promax Lower Sugar Peanut Butter, Coconut flakes, Peanuts, and Promax Cookies N Cream.


  1. Peel, then cut each banana in half and insert a wooden stick in each half.
  2. Place on a tray, cover with plastic wrap and place in the freezer until frozen.
  3. Melt the chocolate in a tall glass in the microwave 30 seconds at a time, checking frequently and stirring.
  4. Dip each frozen banana into the chocolate, turning it to coat. Immediately add your desired toppings.
  5. Place on a tray covered in waxed paper. Serve immediately or wrap individually and freeze for up to 2 weeks.


Posted in MAXMunchies, Recipes | November 29, 2018

5 Tips for Gaining Speed while Running


Speed is valuable at any level of competitive athletics, so if you are looking to run faster, here are some things you can add to your workouts to help yourself gain speed and improve your time.


Posted in Running, Workout | September 12, 2018

How Much Protein Do You Need Daily?

Have you ever asked yourself how many grams of protein should I eat daily? Well, you aren’t alone. Many people are unsure of how much protein they should consume and because of this they probably are not eating the amount they should.


Posted in Nutrition | May 21, 2018

Chocolate Brownie Parfaits #MAXMUNCHIES

If you love chocolate and Promax Bars, these parfaits are perfect for you!


1 Cup Chocolate Pudding
1 Cup Cool Whip
1 Promax Double Fudge Brownie Bar (cut into pieces)
Whipped Cream to Top


Take all the ingredients and layer starting with the Promax bar on the bottom, top with cool whip and chocolate pudding. Repeat until you reach the top of the glass and top with whipped cream and a piece of the bar.

Posted in MAXMunchies, Recipes | April 25, 2018

Post Workout Mistakes You Are Probably Making

You’ve just finished a hard workout and you’re feeling that after-workout high. So what do you do next?

If you’re like most people, you just want to lie down and collapse on a couch. However, that is not what you should do and it could be causing issues.  What you do post-workout is just as important as the training itself.  Here are the top 5 workout mistakes that you are probably making:


Posted in Recovery, Training | April 24, 2018

Chocolate Protein Mousse #MAXMUNCHIES

Indulge in a to-die-for dessert without feeling all the guilt! This recipe for Chocolate Mousse is equally delicious and easily topped with a Promax Protein Bar for extra protein!


  • 2 1/2 cup heavy cream
  • 4 large egg yolks
  • 1/4 cup sugar
  • 1 Tablespoon chocolate protein powder
  • 1 teaspoon vanilla
  • 1 Tablespoon cocoa powder
  • Garnish: Whipped Cream & Promax Double Fudge Brownie Bar


  1. Beat egg yolks in a small bowl with electric mixed on high speed about 3 minutes or until thick. Gradually beat in sugar.
  2. Heat 1 cup whipping cream in 2-quart saucepan over medium heat until hot. Gradually stir in at least half of the hot whipping cream into the egg yolk mixture; stir back into hot cream in saucepan. Cook over low heat about 5 minutes, stirring constantly, until mixture thickens (do not boil). Stir in protein powder and cocoa powder. Cover and refrigerate about 2 hours, stirring occasionally, just until chilled.
  3. Beat 1 1/2 cups whipping cream in chilled medium bowl with electric mixer on high speed until stiff. Fold chocolate mixture into whipping cream. Pipe or spoon mixture into serving bowls.
  4. Refrigerate at least 1 hour before serving.
  5. Add your toppings and enjoy!
Posted in MAXMunchies, Recipes | March 28, 2018

Brownie Fruit Tart #MAXMUNCHIES

This decadent tart is our official start to spring! Made with Promax Double Fudge Brownie as the crust and topped with whipped cream and fresh fruit, it’s the perfect treat!


Promax Double Fudge Brownie (1 bar makes two mini tarts)
Whipped Cream
Fresh Fruit


Crush a Promax bar with your fingers or a rolling pin and cut in half.  Top with a dollop of whipped cream. Add fresh fruit (we used bananas, strawberries, blueberries, and kiwi. Eat Immediately!

Posted in MAXMunchies, Recipes | March 21, 2018

How to Conquer Gym Anxiety

Despite the benefits of regular exercise – more energy, boosted metabolism, decreased appetite, increased strength, improved mood – many people continue to experience anxiety just at the thought of going to a gym, and the reasons are just as many.


Posted in Fitness, Gym, Training, Workout | October 26, 2017

Chocolate Oatmeal Bowl #MAXMUNCHIES

Spice up your regular oatmeal in the morning by adding cocoa! It’s a tasty way to indulge without the guilt!


Posted in MAXMunchies, Recipes | October 23, 2017

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