Chin-ups require lifting your head above a bar with your palms facing you. Many people confuse chin-ups with pull-ups, but the latter is performed with the palms facing forward. Many fitness experts recommend chin-ups because they offer a total body workout. Chin-ups primarily work your pectoralis major, trapezius, latissimus dorsi, deltoid and rhomboid muscles.
Getting Started
You need a chin-up bar. Many gyms have one, or you can purchase an at-home model that fits into your doorway. Chin-ups are a full-body-weight exercise, so you may not be able to complete them at first, according to Indoorclimbing.com. Thankfully, many gyms have assisted chin-up machines that reduce the weight you lift. Using a chair can help too.
Standard
Begin holding the bar with your palms facing you. Place your hands about shoulder-width apart. Your arms should be fully extended. Use your arm, shoulder and upper-back muscles to lift your body. For maximum effectiveness, ensure your chin passes above the bar. Lower yourself to the starting position.
Parallel Grips
In parallel grips, you hang from grips with your palms facing one another. According to Bodybuilding.com, there are narrow and medium-grip versions. When using medium grips, your hands are about 2 feet apart. This chin-up puts less strain on your joints and deltoids while engaging your core. With narrow grips -- the more advanced option -- your hands are less than 10 inches apart, so your deltoids bear more weight.
Sternum
During sternum chin-ups, you bring your chest, not your chin, to the bar. Arch your back so your head and neck move back as you pull the center of your chest to the bar. As Bodybuilding.com's Charles Poliquin observes, this is an advanced movement designed to condition the upper back.
Considerations
For many people, chin-ups are a great exercise that increases upper-body strength. However, not everyone can lift his own weight repeatedly. Try assisted or modified versions, especially if you are a beginner or have back, neck, shoulder or joint problems. Consult your physician or personal trainer to make sure you can perform chin-ups safely.
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