Exercise Tutorial: Chin Up
Published: July 22nd, 2020
1st Revision: April 3rd, 2023
Table Of Content
What Is a Chin Up
The chin up is a simple bodyweight exercise that is great for building upper body power and strength. The chin up is different from the pull up as it targets the more of the biceps, and uses a different grip (supination).
You can perform the Chin Up at home (with the proper equipment), at the gym and possibly even at your local park! The Chin Up has a variation for every experience level, making it a versatile exercise for everyone.
How to Do Chin Ups
Chin ups are a simple exercise to learn and perform. Follow these simple steps to learn how to perform the chin up:
Hold onto a bar with your hands about shoulder-width apart and your palms facing towards you. You may cross your feet if it feels comfortable.
Engage the core and use your arms to pull your chest up towards the bar. At the top of the Chin Up, your chin should be above the bar and your biceps touching or almost touching the forearm.
Slowly re-extend the arm to lower the body back to the starting position. Do not allow your feet to contact the floor.
Repeat the movement.
Chin Up Form
To execute the chin up correctly, there are some key points to keep in mind while you are performing the movement. Follow these cues to achieve the proper form in the chin up
Keep the shoulders down
Brace the core throughout the entire movement
When lowering the body, maintain control
Avoid arching or rounding of the spine
It is easy to break form during the chin up when you become fatigued. Remember that a rep performed with proper form is more valuable and safer than pushing yourself beyond muscle failure.
Chin Up Benefits
The chin up is a great exercise to include in your routine for many reasons. Not only is the chin upeffective in increasing upper body strength and power, it will also increase grip strength, improve core stability and posture and is a great movement for muscle hypertrophy.
Additionally, if you do not have access to a gym, the chin up can be often be performed at a park using the monkey bars or another stable structure.
Why Are Chin Ups Useful
Chin ups are useful for multiple reasons. They are great for both beginners and advanced athletes because they are not typically viewed as an intimidating exercise. Beginners can perform the chin up using bodyweight or an assistive chin up machine which will help them progress to performing a true bodyweight chin up.
More advanced athletes can add weight to the chin up as a challenge and to increase muscular strength and power. As well, the chin up can be performed with different grips and variations, which can help to keep your exercise routine both exciting and challenging.
Chin Up Muscles Worked
The chin up engages many muscles in the upper body. These muscles include,
Chin Up Variations
The chin up can be performed in many different ways:
Banded Chin Up
Narrow Grip Chin Up
Wide Grip Chin Up
Weighted Chin Ups
Banded Chin Up
Banded Chin Ups are a useful variation to help those who cannot perform many reps of the bodyweight Chin Up, or do not have access to an assistive machine. The Banded Chin Up helps to push the body up and make the Chin Up easier.
Loop one end of a resistance band around the bar, and place the other end of the band around your feet or your knees. Continue to perform the Chin Up as usual, using the band to help you pull yourself up.
Narrow Grip Chin Up
The Narrow Grip Chin Up uses a grip that is less than shoulder-width apart. This variation can be easier for some and will also allow for greater activation of the Pecs. Perform the Chin Up as usual, but using a narrow grip.
Wide Grip Chin Up
The Wide Grip Chin Up uses a grip that is wider than shoulder-width apart. This variation is useful for those who want to target the back (specifically the Lat’s) and shoulders more than the Pec’s. Perform the Chin Up as usual but using a wider grip.
Weighted Chin Ups
Once you have mastered the bodyweight Chin Up, the Weighted Chip Up is a great progression to try if you are looking to further increase strength and power in the upper body. The Weighted Chin Up is best performed using a weight belt with your desired weight attached. The plates will hang in-between the legs as you perform the movement.
When you progress any exercise, it is best to start with a lower load and build from there to prevent injury and muscle strains.
Revised by Stephanie Zaban