How to Increase Your Pull-Ups for the Marine Corps PFT

A practical plan to add pull-ups for the PFT: dead-hang standards, grease-the-groove volume, negatives, rows and grip work, with a sample weekly schedule.

By the Dayob Editorial Team · Updated · 3 min read

A man in a gray tank top gripping a metal pull-up bar
Photo by Lawrence Crayton on Unsplash
Try the USMC PFT Calculator – Score your Marine Corps Physical Fitness Test by age group and sex, with event points, total score, class and pass or fail.

Pull-ups are worth up to 100 points on the PFT, while push-ups top out at 70. For most Marines, adding pull-ups is the fastest way to raise a total score. For men aged 21–25, each extra rep between the minimum of 5 and the maximum of 23 is worth roughly 3 points.

Know the standard

PFT pull-ups are dead-hang: start with arms fully extended, pull until the chin clears the bar, and return to a full hang. Kipping and swinging don't count. Train with the same strict form you'll be graded on, or your practice numbers will be higher than your test numbers.

Five methods that work

1. Grease the groove

Do several sets a day of about half your maximum, spread across the day, never to failure. If your max is 10, do sets of 4–5 whenever you pass a bar. The high frequency trains the movement pattern without exhausting you.

2. Negatives

Jump or step to the top position and lower yourself slowly over 3–5 seconds. Negatives build strength in the part of the movement where most people fail, and they're especially useful if you can only do a few full reps.

3. Weighted pull-ups

Once you can do 10 or more strict reps, adding 5–15 lb with a vest or belt for sets of 3–5 makes bodyweight reps feel lighter.

4. Rows and back work

Inverted rows, dumbbell rows and lat pulldowns build the same muscles with less fatigue, and balance pulling volume across the week.

5. Grip and core

Dead hangs for time strengthen grip; hollow-body holds keep you from swinging. Both carry over directly to strict reps.

Sample week

DaySession
MonMax-effort set, then 4 sets of 50–60% of max
TueRows and dead hangs
WedNegatives: 4 × 3–5 slow reps
ThuGrease the groove throughout the day
FriWeighted pull-ups or a ladder (1, 2, 3, 4… reps, rest, repeat)
Sat/SunRest or light cardio

Test your max every three or four weeks, not every day.

Body composition matters

Pull-ups move your whole body weight. Losing excess body fat raises your reps without any change in strength, and it also helps your run time.

Test-day tips

  • Warm up with a few easy reps and band work, not a near-max set.
  • Chalk or dry hands improve grip.
  • Breathe steadily and keep a consistent rhythm; pausing too long at the bottom costs reps.

See the payoff

Plug your current and target reps into the PFT calculator to see how many points each rep adds for your age group. If you're deciding between events, read pull-ups vs. push-ups. Consult a medical professional before starting a new program if you have injuries or health concerns.

Further reading from official sources

More pft score guides

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