Chin ups are a weight training exercise that targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms. Chin ups are very similar to pull ups, except in the position of the hands: when doing chin ups, the palms are facing the body, while pull ups are done with the hands facing away from the body. The chin up is a movement that is notoriously difficult to perform, but it is still possible to master through practice and effort.
Step
Method 1 of 2: Chin Up
Step 1. Locate the chin up pole
All gyms have it, which is a horizontal post positioned above shoulder height. If you're not a member of a gym, you can buy a chin up post and install it in your home. Place it in a high doorway and make sure this post is over your shoulders.
Step 2. Place your hands on the post with your palms facing your body
Although the pull-up will start with your palms facing away from your body, the chin-up will start with your palms facing your body. Hold the pole comfortably but firmly, making sure there is a few inches between your hands.
The correct grip of the chin up is with the position of both hands close enough to each other. The pull-up movement requires the hands to be a greater distance apart
Step 3. Lift your body until your chin is above the bar
Use the strength of your upper arms to lift yourself toward the bar and stop when your chin is above the bar. Your elbows will be fully bent. Bend your knees or cross your legs to distribute your weight more evenly.
Step 4. Lower your body back down
In a slow, controlled motion, lower your body until your arms are straight. Thus the whole movement to do chin ups.
Method 2 of 2: Gradual Practice for Chin Up by Strength Training
Step 1. Perform isometric chin ups
Stand on a chair and hold the bar as if you were going to do a chin-up. Bend your knees as needed so that your chin is above the bar. Lift both legs off the chair and stay in this position for 30 seconds or as strong as you can. After 30 seconds, lower your body back until your arms are straight. Repeat this movement five times.
- Lower the body slowly and controlled, this is important. You use the same muscles when you lower your body that you use when you lift it.
- This exercise will help train your muscles to do chin ups without the aid of a chair.
Step 2. Start in a position slightly below the post
This time, stand on a bench and position yourself so that your head is slightly below the post. Your arms should be slightly bent. Starting from this position, pull yourself up so that your chin is over the bar. Repeat five times, each time starting from the starting position.
- Again, lower the body slowly and in control.
- After a while, you will realize that you can start lower and lower again.
Step 3. Repeat these exercises for a few weeks
Each time, start practicing from a lower position. In the end, start in a perfectly hanging body position, with your arms completely straight. See how far you can lift five times in a row.
Step 4. Increase your number of reps
When you do a full chin up, lift yourself five times in a row or as much as you can. You can also do a combination of full and half chin ups. As your muscles get stronger, increase your number of reps.
- You should be able to increase the number of reps every two weeks.
- Do not exaggerate. Don't let your muscles tear or you'll be exhausted. Rest between sessions to give your muscles time to recover so you'll get stronger.
Tips
- Crossing your legs at the ankles and bending your knees slightly will help support your back.
- These strenuous pulling exercises usually tighten the "traps" muscles. Stretch before and after exercise to prevent injury. The three areas to stretch are the shoulders, latissimus, and neck muscles.
- So that you do not get tired, do the exercises in the duration of one day. Doing these exercises once or twice a week is considered a lot.
Warning
- Don't hurt yourself! Make sure you stretch before and after doing these exercises.
- Make sure you install the chin up post correctly.
