Chin-ups are challenging body-weight exercises that develop functional strength and power in the arms, shoulders and upper back. Chin-ups, which are done with the palms facing toward you, are primarily used to target the biceps with the deltoids and latissimus dorsi being secondary. The exercises can be varied by decreasing resistance, altering rep schemes, changing hand position, slowing the tempo and increasing resistance.
Decreased Resistance
If you have a difficult time completing even one chin-up, use a resistance band, or exercise tubing. Attach, or loop, the band or tubing over the bar and carefully place your foot on the bottom to stretch it out while you hang from the bar. As you pull your body up, the band will give you a minor push, in effect reducing the amount of weight you must pull. Start with three to five repetitions for three sets.
Rep Schemes
Most people who are new to chin-ups have a difficult time increasing the number of repetitions they can do at one time. They will often plateau between six to eight reps. The way to do more chin-ups is to do more chin-ups. Increase the volume without necessarily increasing the stress on your body by incorporating ladders. Ladders utilize progressive reps for each set. For example, start with one chin-up. Rest for the amount of time it took you to complete that chin-up. Do two chin-ups and rest for the same amount of time to do both chin-ups. Add one chin-up for each round with the appropriate rest period until you can no longer do a chin-up. Using this approach, you will find that you will do more chin-ups in that exercise session than going for a straight set.
Hand Position
While not as varied as pull-ups, chin-ups do offer some alternatives to the standard shoulder-width grip. Use Commando Chin-Ups to slightly shift the emphasis from your biceps to your lats. Stand underneath the bar and turn 90 degrees so the bar would cut an imaginary line from your toes to your heels. Grab the bar, palms facing each other, with one hand in front of the other. Pull up until your right shoulder touches the bar, lower to the starting position, then pull up, shifting so your left shoulder touches the bar.
Tempo
Using the Super Slow method originally made popular by Arthur Jones and refined by Ellington Darden, increase the difficulty of one chin-up by taking 30 seconds to complete the upward movement and 30 seconds to lower yourself to the starting position. Most practitioners will start with five seconds up and five seconds down, gradually increasing the time under tension until they can complete one 60-second chin-up.
Increased Resistance
Once you can complete at least 10 chin-ups in a row, begin increasing the resistance. You can accomplish this by wearing a loaded back pack, a weight vest, a climbing belt with weight plates or a dumbbell clipped to it, or even by holding a dumbbell between your knees or ankles.
References
- Strong Lifts: How to do Pull-Ups and Chin-Ups with Proper Technique
- "Journal of Exercise Physiology"; Strength Training Methods and the Work of Arthur Jones; Dave Smith & Stewart Bruce-Low; December 2004
- Clarence Bass: Pavel's Ladder
Member Comments