The Why and How of Proper Chin Ups
There is nothing more impressive in a gym than a person who can rip off perfect chin ups and make it look easy. If you have spent time in a fitness facility it is something we have all struggled with at one point. The jealousy of someone who can have great form and do over 10 chin ups is something we have all known. How did that guy, or girl, make doing chin ups look so easy?? How do I do that myself? Why should I do that? Well, here’s your explanation and here’s your plan. Stick to this program and not only see your strength go up but your waistline go down!
Why you should do them:
-Chin ups are a compound exercise: more than one joint is moving and therefore it uses lots of muscles… which equals more bang for your buck! This exercise targets the latissimus dorsi muscles of your back, but also involves a number of muscles in your arms, shoulders and chest, including your posterior deltoids, triceps, biceps and lower and middle trapezius.
-They are extremely convenient and are one of the most simple (but hard) exercises to do. You also reach your max very quickly, meaning they can be used in a superset and allow you to save time.
-Fat loss: Lots of muscles involved does mean that you will burn more calories in a shorter amount of time: they increase your basal metabolic rate (you burn even more fat even when you are sleeping).
-They are one the best core exercises around as your abs are fighting the pull of your lats to keep your rib cage from flying off your chest. It is not rare to have sore abs for days after a chin up work out
Technique:
Grab a straight bar, get your feet off the floor, and lift yourself up. Don’t over think it, just do it!
There are few rules though:
1: if you are kipping, it is not a chin up
2: if you are not fully extending your arms, it is not a chin up (except if you have an injury, but then, maybe chin ups are not for you)
3: if your clavicle doesn’t touch the bar, it is not a chin up
4: if you move your legs, it is not a chin up either (you can bend your knee at the starting point, but the leg position should not change throughout the exercise)
Program: 10 chinups in 6 weeks
To follow this program you need to be able to do at least 3 chin ups. Here is how the program works, first you will be doing THREE chin ups, rest (or work on something else -hint, hint: superset), then go on to the next set: TWO chin ups, rest, then ONE chinup, rest and finally ONE chin up. On the following day, you are going to add one rep in the following manner:
Week 1
Day 1: 3-2-1-1
Day 2: 3-2-1-1
Day 3: 3-2-2-1
Day 4: 3-3-2-1
Day 5: 4-3-2-1
Day 6: off
Day 7: off
Week 2:
Day 1: 4-3-2-1-1
Day 2: 4-3-2-1-1
Day 3: 4-3-2-2-1
Day 4: 4-3-3-2-1
Day 5: 4-4-3-2-1
Day 6: off
Day 7: off
Week 3:
Day 1: 5-4-3-2-1
Day 2: 5-4-3-2-2
Day 3: 5-4-3-3-2
Day 4: 5-4-4-3-2
Day 5: 5-5-4-3-2
Day 6: off
Day 7: off
Week 4:
Day 1: 6-5-4-3-2
Day 2: 6-5-4-3-3
Day 3: 6-5-4-4-3
Day 4: 6-5-5-4-3
Day 5: 6-6-5-4-3
Day 6: off
Day 7: off
Week 5:
Day 1: 7-6-5-4-3
Day 2: 7-6-5-4-4
Day 3: 7-6-5-5-4
Day 4: 7-6-6-5-4
Day 5: 7-7-6-5-4
Day 6: off
Day 7: off
Week 6:
Day 1: 8-7-6-5-4
Day 2: 8-7-6-5-5
Day 3: 8-7-6-6-5
Day 4: 8-7-7-6-5
Day 5: 8-8-7-6-5
Day 6: off
Day 7: off
Test yourself at the end of the week 6, and VOILA you should now be able to do 10 chin ups.
What if you can’t do 3 chin ups?
If you are not currently able to do one pull up, here are a list of exercises you can do:
–Lat pull down:
the easiest one, make sure to train the grip that you will be using for the chin up.
Do 5 sets of 5 reps with the maximum weight you can use with proper form.
–Negative pull ups:
use a chair, a bench or jump to the top position, slowly lower yourself, the descent should take 10seconds, then repeat 5 times
–ISO hold:
use a chair, a bench or jump to the top position, hold for 10 seconds, rest for 90 seconds then repeat 5 times. I personally like this exercise better than the negative pull ups.
–Band: use a pull up band to assist you in doing pull ups. You can use the same program described in this article with the band
So you can do 10 chin ups, now what?
–Side to side pull ups:
if you are able to do 10 chin ups, try the side to side chin ups:
pull yourself up, then pull yourself to one side and switch. Do 3-5 sets of 5-8 reps
–Weighted chin ups:
simply hold a weight with your feet or a dip belt and do 3-5 sets of 3-5 reps
–One arm braced on the side:
progression toward the single arm chin. Hold the bar with one hand, and use the other hand to stabilize yourself in the door frame or the squat rack
–Single hand chin-up:
grab the bar with one hand and lift yourself up 🙂
21 Chins:
Lift yourself up, then lower yourself halfway down, and repeat 7 times. After the 7th rep, lower yourself all the way down and lift yourself halfway up, repeat 7 times. When you finish the seventh rep, you do 7 full range-of-motion chins. I don’t think there is anything special about the number 7, it is probably just gym tradition, but it burns so it must be good!
Challenge:
Who will be the first person doing a set of 21 and sending us a video as proof? The first person to do so will get a high 5 from me, and a huge amount of respect from the Rep1 team!