The Chin Up and it’s close relative, the Pull up are even used if military training for soldiers at various armies around the world.
The Chin Up can be done practically anywhere. All you need is a bar that can carry your weight and you’re good to go. You’re not likely to find a gym that doesn’t have at least one chin up bar. You can also find inexpensive door chin up bars to be used at home such as the Iron Gym bar that you see in the picture above.
Pull Ups Vs. Chin Ups
The difference between pull ups and chin ups is all in the grip. While the Pull Up is down with an overhand grip, the chin up is performed with an underhand one.
This causes two things:
- The Chin Up works the biceps more than the Pull Up which is more focused on the upper back muscles.
- The Chin Up is easier to do than the Pull Up.
Other than that, there isn’t much difference. The Chin Up is often used as a training exercise to help trainers improve their ability with Pull Ups.
Chin Ups are excellent exercises as they work multiple muscle groups in one motion, require and build a lot of strength to perform, and help to develop muscle mass.
How to Do a Chin Up
- Grab the bar with both hands in an underhand grip. Your hands should be spaced at about shoulder width.
- Hang down from the bar with both arms completely stretched.
- Cross your feet and bend your legs backwards a bit.
- Pull yourself upward symmetrically in one fluid motion while exhaling.
- Make sure your chin clears the bar.
- Hold that position for a second.
- Go back down slowly until your arms are completey stretched.
- Always wear gloves when you do this workout.
- Change your grip every once in a while to work the muscles a bit differently. Bringing your hands closer for a close-grip chin up is one idea, as well as using a mixed grip (known as a neutral grip) in which the palms are facing each other.
- Lead the way with your chest. Push it out a bit. Don’t let your shoulders push forward.
- Keep your head up with your eyes pointing at the bar.
- Do chin ups before bicep exercises as you want the biceps to be as fresh as possible during the workout.
- Don’t use your legs to pull you up if you can. Use just your back and biceps. Using your legs is called Kipping Chin Ups which can be done in your final few reps or if you still don’t have enough strength to do chin ups properly.
- Go all the way down between reps. Your arms should be fully stretched out.
Chin ups and Pull Ups are a basic element in many fitness programs. They’re also used as a way to measure current strength and fitness levels in armies, policy academies, and other places around the world.
This exercise should be part of your regular routine to help you build muscle mass and increase strength very quickly.
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