Are chin up’s on your wish list? Well they are ALWAYS on mine!
A few months ago I made a solid decision to include a few exercises in my gym routine that would directly help me master these bad boys. So what did I do to progress and improve? Here are a few tips and tricks.
1: Isometric Holds
From a box or bench jump up till your chin is above the bar and hold the top of the chin up position for as long as you can. I usually aimed for a hold of 8-10 seconds. Return to the box/bench and repeat x 3. Do a total of 2-3 sets taking a 60-90 second rest in between .
2: Slow Negatives
As above jump up from a box/bench till your chin is above the bar. Slowly, over a count of 8-10 seconds, lower yourself down to the bottom position. For this you will have to place the box or bench further away from the bar to allow your feet to come right down as you lower yourself slowly towards the floor. Repeat x 3. Do a total of 2-3 sets.
Alternate these two exercises and include them in your gym routine 2-4 times per week. So for example do exercise 1 on a Monday, exercise 2 on a Tuesday, on Wednesday take a break and so on. Try do these at the beginning of your workout when you are at your strongest and the body is not too tired.
After 3 weeks test your chin up and see if there has been any progress.
This little video will help!
Other exercises that might help you include:
Attach a rope to a sled or prowler. Adopt a plank position at the end of the rope and pull the sled towards you one arm at a time.
Attach a resistance band to the chin up bar and place one knee inside the band. Allow the springing action of the band to help you pull your body up and lower you back down.
Suspended Pull Up:
Using a TRX strap or rings shorten the straps to allow yourself sit underneath with your arms extended upwards. Steadily pull yourself upwards bending your elbows and pulling your chest towards the straps.
Hope these little tips help in some way!
Chin ups are awesome!
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