With a pull-up, you’re working your upper back muscles along with your arms. Simply hang the band from the bar and have the client place his or her knees in the band and position the band on the ankles. With chin-ups, you have to move your body around a fixed object (the bar), ensuring an overload on the upper back and the flexor muscles of the upper arms. The chin up, while not often found in competitive workouts (unlike kipping pull ups, muscle ups, rope climbs, etc) does offer overall upper body pulling strength, hypertrophy, and muscle endurance benefits. Place a bench or jump box under a pull-up bar and step up to the top of the box. Additionally, the chin up is a multi-joint upper body exercise making it a great moment to add to anyone’s exercise library. Because the chin-up is more challenging, and thus more effective, than the pull-up. Below are (3) benefits of chin ups that coaches and athletes from most strength, power, and fitness sports can expect when implementing chin ups into a training regimen. Performing a set of ten pull-ups with perfect form is one of the most satisfying things that you can do in the gym. All Rights Reserved. Note, that these are general guidelines, and by no means should be used as the only way to program chin ups. “Most of my athletes come in and can't come close to being able to perform any sort of chin-up,” explains Hinkley. This is very similar to the chin up, however does target more of the back muscles and places less emphasis on the biceps (however it can increase general arm size and strength). From this position, the exerciser pulls only a percentage of his or her body weight up to the bar. The load on the biceps is optimal if your body stable. If the body starts swinging, it can be harder to maintain a firm grip on the bar, which significantly increases the risk of injury from performing the exercise. If your clients aren’t doing chin-ups, they probably should be. Since chin-ups put your biceps in a stronger line of pull, they’ll typically hit your biceps more than doing pull-ups. Chin-ups can help improve grip strength, posture and appearance, while also helping to strengthen muscles that stabilize the spine. “I first start with band-assisted chin-ups before progressing to manual assistance with a spot. In doing so, the bicep must flex the elbow joint to produce vertical movement of the lifter’s chin towards the bar. This, in turn, can help reduce one’s risk of back pain and injury. You’ll also hit the forearm muscles. While some clients can bang them out with no problem, others struggle to do even one. They will give you a stronger back, stronger arms, and a stronger core. Mike Boyle, a Boston-based strength and conditioning coach and author of, New! “In addition it places the shoulder in a more ‘friendly’ position of external rotation. Limited time! The chin up targets the biceps due to the supinated grip that is taken on the bar. The hammer curl is a great single joint biceps and forearm exercise to develop stronger arms and grip muscles. Negative Chin-Ups x10. Like the pull up, the chin up is a foundational bodyweight exercise that can develop upper body pulling strength, increase back and arm muscle hypertrophy, and be highly functional for fitness athletes and everyday lifters. Many chin-up newbies may lack the grip strength to maintain a solid hold on the chin-up bar. This, in turn, can help reduce one’s risk of back pain and injury. Benefits of Pullups Conclusion Now that you know the benefits of pullups, now is the time to start. Which of the following is NOT one of the primary muscles involved in the chin-up? The chin up needs to be executed perfectly. The big key for beginners is helping them to realize that it is a back exercise, not an arm exercise.”. If you find it’s difficult to keep a stable body, do some exercises to build core strength. The second variation involves using a thick rubber band (a superband works well) attached to the chin-up bar to help support an individual’s weight. When it comes to upper body exercises very few compare to the pull-up and chin-up. After the assessment process, Hinkley follows a consistent chin-up progression that she has developed over time. Reduce the risk of back pain and injury an assisted pull-up machine by a! Biceps muscles, which is important for successfully completing the movement is to... The assessment process, Hinkley follows a consistent chin-up progression that she has over. Pete McCall, MS, CSCS, is an upper body exercises will be improved stable body, some! 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