training partner to provide some assistance<\/a> on the lifting phase. If you need lots of assistance, get them to support your ankles.<\/p>\nHowever, if you only need a little help, they can provide some assistance from the waist at the ‘sticking points’. It’s best to master basic chins before you go on and attempt sternum chins.<\/p>\n
If you become really strong, you can always increase the resistance further. You might wear a chin\/dip belt with weights attached to it.<\/p>\n
Which muscles are used in chin ups and pull ups?<\/h2>\n The prime movers are the latissimus dorsi muscles (side of the back) and biceps muscles of the upper arms.<\/p>\n
However, the brachialis muscles of the forearm are also strengthened. Additionally, you’ll work the rhomboids and trapezius of the upper back and rear deltoid (shoulder) muscles.<\/p>\n
Widening the gip tends to reduce the involvement of the biceps and increase the involve\u00adment of the latissimus muscles. The sternum variation increases the involve\u00adment of the rear deltoids, rhomboids and lower portions of the trapezius.<\/p>\n
How should I construct a chin up routine?<\/h2>\n <\/p>\n
Chins are hard work.<\/p>\n
Even if you’re quite strong, you may struggle to get more than one decent set in before fatigue sets in.<\/p>\n
For most people, 2 to 3 sets of chins are ample.<\/p>\n
Select a variation that allows you to achieve somewhere between 8 and 15 reps, using assistance if required. As ever, the emphasis should be on the quality of movement.<\/p>\n
2 strict sets of 8 reps are worth far more than 3 sloppy sets of 12 reps.<\/p>\n
Try at least two of the variations above in your chin routine. This will enable you to hit the back from differing angles. Therefore, it’s more effective than banging out set after set of the same variation.<\/p>\n
How should I integrate chin ups and pull ups into the rest of my workout?<\/h2>\n Chins can be thought of as a harder version of lat pulldowns. For that reason, they should be performed before pulldowns.<\/p>\n
If you do them afterwards, you’ll probably find you simply have no energy left for chins.<\/p>\n
Since they are similar, you might want to replace pulldowns with chins completely in a particular workout. For example, you can perform chins and lat pull-downs on alternate workouts.<\/p>\n
This not only maintains variety but also helps to keep the muscles guessing at what’s coming in the next workout.<\/p>\n
One final point…<\/h3>\n If you’re planning biceps work and chins in the same workout, it’s a good idea to complete your chins BEFORE isolating the limbs. Otherwise, they’ll be too tired to assist.<\/p>\n
In general, helper muscles such as biceps and triceps should be isolated and worked at the end of a workout.<\/p>\n","protected":false},"excerpt":{"rendered":"
If there’s one question I get asked by guys a lot, it’s “How can I improve my chin ups?” Below you’ll find some tips, tricks and techniques to help you get better at pull ups and really get strong. When it comes to building strength, there really is nothing new under the sun. You can […]<\/p>\n","protected":false},"author":1,"featured_media":8119,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[5339,7553,1666,796],"acf":[],"yoast_head":"\n
Improve your chin ups | How to get better at pull ups & do more reps<\/title>\n \n \n \n \n \n \n \n \n \n \n \n \n \n \n\t \n\t \n\t \n \n \n \n \n \n\t \n\t \n\t \n