Chin Up Progression | How to Get Your First Chin Up
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How To Get Your First Chin Up
There are many exercises that you can perform to help you build up your strength to be able to perform a chin up. Many people who do not regularly perform upper body exercises find it difficult to complete a chin-up, so you are not alone! With the consistent performance of chin-up progression exercises, you will gradually notice that they are becoming easier, and you will be able to do a chin-up! This is because these exercises are close to or go through the exact same movement as the chin-up, therefore developing the muscles required to complete the chin-up.
Chin Up Progression
Here are some exercises that you can perform to help you progress to performing a chin-up! It will take practice and time to build up your strength, but with consistency, you will be able to perform a chin-up!
Supinated Cable Pull-Down
As we described in the video, the supinated cable pull-down is very similar to the chin-up movement, and is great for those who cannot lift their own bodyweight yet. It will be easy to track your progress ask you can work up to pulling down your own body weight. Hold on to the cables with your palms facing the body, about shoulder-width apart. Pull down until your wrists are at shoulder height, and then repeat the movement.
Resistance Band Chin Up
The resistance band chin-up is a popular exercise to do to work your way up to performing your first chin-up. It works the exact same movement as the chin-up and you can track your progression by using a band with less resistance. Loop a long resistance band around the bar. Step into the band so that your feet are on top of the band. The resistance of the band will help to pull the body up. The goal is to work your way up to no using a resistance band.
Chin Up with a Spotter
This variation makes use of a gym partner that you may have. They will use their hands to help you on the way up during the chin-up. This variation is a good way to work your way up to a chin-up because it works the exact movement, and is great if you do not have a resistance band to assist you.
Negative Chin Up
The negative chin-up features stepping off of a box to pull the body up into a chin-up, then lower the body down and step back onto the box. This is a good exercise if you do not have a resistance band, or a gym partner to assist you with your chin-ups. The negative chin-up also works that exact same movement as the chin-up, which is great for building up your tolerance.
Assisted Chin Up
The assisted chin-up makes use of a small pad that will help to push your knees up as you perform the chin-up. You will know that you are progressing when you can reduce the load needed to help push the body up.
One Arm Chin Up Progression
One arm chin-ups are an extremely challenging movement. You will need to consistently be able to perform the chin-up before you can progress to the one arm chin-up. Try performing weighted chin-ups to build up your strength. Then, try a towel chin-up. This involves wrapping a towel around the bar and holding onto it with one arm. As you get stronger, try to grasp the towel at a lower position until you do not need to hold onto it anymore.
1 arm chin up progressions is the most effective way to work yourself up to performing a one arm chin-up. You can also try practicing one arm holds, to increase the strength on each side of the body. As well, you can perform the 1 arm chin up with a resistance band, or perform an assisted 1 arm chin-up by taking your free hand and grasping onto the forearm of the working arm.
Weighted Chin Up Progression
To perform a weighted chin up, you will need a belt and chain to loop through the plates. Set yourself up first with your desired weight and belt around your waist. Continue to perform the chin-up as usual.
You can also use a weighted vest, or a dumbbell in-between your feet. However, as you progress, you may wish to use a heavier load than you can hold in your feet, and most gyms do not have weighted vests.