- Type: Strength
- Main Muscle Worked: Lats
- Equipment: Body only
- Level: Beginner
Also known as Chinup and Chin Up.
- Catch the pull-up bar with the palms facing your chest and a clasp closer than the shoulder width.
- As you’ve got both arms extended in front of you holding the bar at the chosen grip width, keep your torso as right as possible while creating a curvature in your lower back and sticking your chest out. This is the starting place. Hint: Maintaining the entire body as straight as possible maximizes biceps stimulation while reducing back participation.
- As you breathe out, pull your torso up until your head is about the amount of this pull-up pub. Concentrate on using the biceps muscles to perform the movement. Keep the elbows near your body. Tip: The top torso should stay static as it moves through space and just the arms should move. The forearms should do no additional work other than hold the bar. Breathe in as you perform this portion of the motion.
- Repeat this motion to the prescribed quantity of repetitions.
Sternal chin-ups (also referred to as sternum chins) :
This variant employs a fuller range of movement at the top, raising past the chin and touching the sternum to the pub. The elbows are nearly directly under the shoulders this manner.
This requires sufficient scapular depression. If leaning back (arching the spine) a sternum-up can be achieved that is not a chin-up, this shifts into demanding the scapular retraction.
One-arm chin-ups :just one hand grips the bar and the flip side does not assist
Weighted chin-ups :weight is inserted dangling from a dipping belt or through weighted vest or strap, ankle weights, chains, medicine ball between the knees, dumbbell involving the feet or kettlebells in addition to the feet.
One-hand chin-ups :One hand grips with the bar while another arm helps by grabbing the forearm of the arm hanging onto the pub. These require much less power than the usual one-arm chin-up.
Spine chin-ups :In the supine position, the arms are held perpendicular to the body as the grip of the pub; instead of the chin, the torso is pulled towards the bar.
This exercise is done in the horizontal (transverse) plane, whereas additional chin-up variants are performed from the perpendicular (coronal) plane.
As a result, this variation recruits the trapezius and teres essential muscles much more than a vertical chin-up would and is much more commonly known as the horizontal row.
Advanced versions favorite among gymnasts is performed entirely off the floor in some front lever.
Harrison chin-ups :a term coined by power-lifter Dan Harrison, this technique is somewhat like a standard chin-up but having an arched backbone to more efficiently aim the latissimus dorsi and take the strain from the biceps.
Even though it has come to be a recent happening in the West Coast of the United States (particularly with shore-goers), it hasn’t yet gained widespread recognition.