Chin-ups use your body weight for resistance. According to Stronglifts.com, chin-ups are the best exercises to build upper-body strength and mass, but are extremely difficult. Install a chin-up bar anywhere in your home. Certain types can attach to doorways, or hang the bar from the wall or ceiling. No other equipment is required to do chin-up bar exercises. To increase the difficulty of the exercises, add weights to a belt around your waist.
Basic Chin-Up
Grasp the bar with your fingers and palms facing you, and your hands shoulder width apart or slightly closer. Hang from the bar with your arms straight, your knees bent and your feet crossed. Take a deep breath and pull your body up until your chin clears the bar. Keep your shoulders back, look up and push your elbows down as you complete each repetition. Release your breath as you slowly lower your body to the starting position. Do not use your hips to pull yourself up, and straighten your arms between each rep.
Shoulder Strength Chin-Up
Place your hands 6 to 8 inches apart on the chin-up bar. Hang from the bar with your arms straight, your knees bent and your feet crossed. Take a deep breath and pull yourself up to the bar, focusing on pulling your lower chest up as you pull. Release your breath and lower your body to the starting position. Repeat the shoulder strength chin-up 12 times.
Torso and Upper Arm Strength Chin-Up
Place your hands on the chin-up bar with only 4 to 6 inches between them. Hang with your arms straight, your knees bent and your feet crossed. Take a deep breath and pull your body up to the bar while keeping your shoulders back and your head up. Exhale and slowly lower your body back to the starting position. Repeat the torso and upper arm strength chin-up 12 times.
Bicep Strength Chin-Up
Place your hands on the bar, palms facing you, shoulder width apart. Hang from the bar with your arms straight, and pull your knees to your chest. Take a deep breath and pull your body up while rotating your torso. Focus on pulling your body toward the bar as if you're performing a dumbbell curl. The goal is to touch your shins to the bar. Slowly exhale and lower your body to the starting position. Repeat the bicep strength chin-up 12 times.
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