How to do the Chin Ups
Hanging from an overhead bar pull your body up so your chin rises above the bar and drop back down
How to do it:
1. Stand underneath the chin up bar. You may need to stand on a bench to get started depending on the bar height.
2. Reach up and grab the bar with an underhand grip (palms facing back at you) exactly shoulder width apart
3. Pull your feet back towards your behind if it is necessary for floor clearance. You will be hanging straight armed, straight down.
4. Pull yourself upwards until your chin passes above the bar. Hesitate for a split second.
5. Slowly allow yourself to return to the starting position
Do’s and Don’ts:
1. Don’t kick your legs
2. Don't swing your body back and forth
3. Don't hang your chin on the bar at the top
4. Do allow your arms to become completely straight before beginning the upward pull again
5. Do squeeze your biceps at the top of the pull as you hesitate for a split second
1. You can turn your palms facing out but I do NOT recommend it because it takes a lot of the emphasis off the biceps. That's where you want it in my routine.
2. Narrow grip underhanded lat pull down. If you can not do a full body weight chin up go to a lat pull down cable station. Take a seat and grab the overhead bar in the exact same grip and width you would for a chin up. Adjust the weight to an amount you can handle and without any upper body sway or movement whatsoever, pull the bar down until it is below your chin. Release and repeat.
3. As you get stronger instead of just doing more chin ups you can hang a chain belt with weights around your waist for additional muscle building work.
4. You may widen or narrow your grip on the bar. The wider the grip the more the lats help the biceps even with the underhanded grip. Narrowing the grip does just the opposite.
5. As you pull yourself up you can also raise your feet up in front of you simultaneously for some ab strengthening. When your chin is over the bar your legs would be straight and parallel with the floor (pike position).
6. When you reach an elite level you can grab the bar with only ONE hand. Use your other hand to grab your gripping hands wrist and SHOW OFF. You will have earned the right to
if you can do a one arm pull up!
Muscle building importance:
This move builds all your back muscles, especially your lats (the bat wings under your arms), biceps and posterior deltoids. An absolute must do compound exercise.