Chin Up. How-to, proper form and tips
The chin-up is a variant of a pull-up, commonly named like this when it is performed with the palm of your hands toward your face.
Sometimes you will find organizations that use the term pull-up interchangeably to refer to both the overhand and underhand grips. Most typically, chin-up is executed with the palm toward you, and pull-up with the palm facing away.
Video demonstration
(excerpt from 'How To Do CHIN-UPS: The Fifth Lift'
by Barbell Logic)
How to and step by step instructions:
- Hang on a bar with you hands facing your self, in a relaxed position.
- Raise your body until your chin is above the bar.
- Lower yourself back down, in a slow and controlled movement.
Hints & tips:
- Fully extend your arm when in the lower position.
- Use the right form.
- If you cand do the exercise, adopt the assisted form or focus on preparation exercises.
Benefits:
- Improve grip strength.
- Strengthen muscles that stabilize the spine, reducing back-pain risks.
Counting & gamification:
- Count the number of reps in a given time (minute, day, week, ...).
- Set a goal for a long period, ensuring daily chin-ups.
- Evaluate progress by the number of consecutive repetitions.
Muscles worked and body parts involved:
Muscles: Core & Upper body
Primary muscles: Shoulder, Biceps, Triceps, Upper Back
Secondary muscles: Forearms
