So proud of these Fit Physique regulars who now tackle chins-ups in their training. The chin up is an exercise performed for upper body strength & lean muscle mass. It primarily targets the lats in the back & the biceps of the arm (although there are a number of other muscles in the upper back, shoulder & forearm that also assist). It is a difficult exercise, particularly for beginners. But with consistent hard work, it is possible to perform many repetitions with your own body weight. In fact, it is not uncommon that once you reach this stage you can add weight & perform your chin ups with weights attached. Steps to performing a chin-up. 1. Start by performing sets of just hanging off the bar for 30 secs at a time. Get used to holding your bodyweight. Strengthen your grip, forearms and biceps. 2. Use a chair. Perform sets of holding yourself in the top position for as long as you can (aim for 30 secs). Increase the strength in your arms and upper back. 3. Continue using a chair. Lower yourself from top position slightly to a point where your arms are still bent and you can still pull yourself back up to top. Perform 5 reps, with 3-4 sets. 4. If available, use bands to decrease load (from bar and then around your feet / commercial gyms may have a chin up machine to assist with this), to allow you to start at the bottom, arms fully stretched and then pull yourself to the top. Aim for 6 reps, 3-4 sets. 5. Last step, unassisted chin-up. From bottom position to top position with no assistance. Aim to pull yourself as high as you can. You may not quite get there from the start, but over time you will get yourself there. Aim for 5 reps, 3-4 sets. Tips. A narrow grip (shoulder width or slightly narrower) will be easier to perform. You will increase the difficulty as you adopt a wider hand position. Use a supinated or neutral grip to start (Palms facing you or palms facing each other) and then progress to a pronated grip (palms facing away). achievephysique.au
Posted on: Mon, 02 Jun 2014 02:15:17 +0000
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