Saturday, 2 February 2013

Chin ups exercise

Chin ups exercise is very important part of your upper body. It especially impacts on your back muscles, biceps, and shoulders as well. When done properly, they’ll even help you build strong, flat abs. Keep grip wide with palms facing away. Have a partner assist by "hooking" arm under ankles if needed. ALWAYS start each rep fully extended at bottom. Use hands as "hooks" and focus on pulling elbows down rather than pulling body up. Squeeze shoulder blades together at top. Most people’s cannot do 1 rep properly when they try Chin ups exercise. Due to this most people ignore it and performing easier exercises like lat pull downs and barbell rows etc.

More About Chin ups

If you follow the proper strategy and some hard work anyone can do chin ups then definitely you’ll get better results. The thing that makes chin ups so tough is that you need to be able to lift all of your body weight off the ground from a hanging position. One way to take off some of the load and make them easier is to use a resistance band. Decreasing the amount of weight you have to lift off the ground. Using them is simple too. All you need to do is tie a band to your chin up bar so that there’s a loop at the bottom. Place one of your feet in this loop and you’re set. You’ll now get the assistance you need to perform a proper chin up start with the heaviest resistance band required to perform 5 chin ups with proper form. Once you can do 3 sets of 10 reps it’s time to use a lighter band. Continue with this progression until a resistance band is no longer required.Perform this exercise by standing on a chair or bench, grabbing onto the pull up bar and raising yourself to the top position of the pull up exercise. Your chest should be even with the bar. Then, lower yourself from the top position of the pull up to the bottom for 5 seconds. Increase the amount of time you take to lower yourself by 2 seconds every workout. Do this until it takes 15 seconds to perform 1 rep. 

I recommend doing them 3 times a week with a days rest between each workout. They should be the first exercise in your workout. This will ensure that your body is rested and able to put 100% into every rep. Once you can perform 15 second negative pull ups for 10 reps you should be able to perform at least 2-3 sets of 3-5 pull ups. hope you like this exercise schedule your positive comments will be appreciated.



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