How To Do CHIN-UPS: Grip, Weighted Chin-Ups, Programming, & Fixing Common Errors
Спорт
Learn how to do chin-ups in this complete tutorial that covers correct form, grip, fixing common errors, programming chin-ups, and how and why to do weighted chin-ups.
Chins have all the qualities of the big barbell lifts but train the muscles of the upper back and arms in a way that the big lifts do not.
If you're completing a novice linear progression with the main 4 lifts (squat, press, deadlift, bench press) and are no longer able to deadlift every single session, it's time to add chin-ups into your program. It's best to perform chin-ups twice per week, once at the beginning and at the end of the week.
Some people might want to or need to add them early--military personnel who have to perform a certain number of chin-ups on a physical fitness test. If this is the case, you could add them in earlier to your program.
For chin-ups, you will take a supinated grip with palms facing you. A supinated grip involves more of the biceps brachii muscles, which helps fill the criteria for strength exercises - using the most muscle mass possible.
If you have flexibility issues that do not allow you to take a supinated grip, you will perform pull-ups using a pronated grip (palms facing away from you). Ideally, the bar will be just above the level of your fingertips as you are setting up.
Take a grip that's about shoulder width apart. Each repetition starts with straight arms at the bottom and a completely open shoulder. The rep ends with the chin over the bar, as high as you can get it.
To get there, pull your elbows down, trying to stay as close to the bar as possible. Then, lower down to straight elbows and repeat.
Your legs should be slightly in front of you and your abs should remain tight. Don’t shorten the range of motion with a flexed elbow at the bottom or stop before your chin gets above the bar below level of the bar at the top.
Once you are able to do three sets of 10 reps, it's time to start adding weight to your chin-ups. Use a dip belt and plates. Start with 2.5-5lb on the dip belt, and add 2.5-5lb each time you chin-up. Once you can do sets of 10 again, add more weight!
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#chinups #howtochinup #domorechinups
0:00 Grip
0:33 Correct Bottom, Top, & Movement
1:10 Chin Up Programming
1:32 Weighted Chin Ups --------------
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Пікірлер: 65
Weighted, bodyweight, or with bands, chin ups are a great exercise to add to your routine. What are your questions about adding in chins or getting your first chin up?
@sammack9149
2 жыл бұрын
A lot of tutorials say that it "puts your shoulders in a compromised position" to do chin ups without arching the upper back and squeezing the shoulder blades at the top of the rep, do you guys think that's necessary?
@BarbellLogic
2 жыл бұрын
@@sammack9149 NO
@ianwinckelmann7594
Жыл бұрын
Hi! I'm restarting LP after some time on higher rep training... First time couldnt get it work for me like i was expecting... I'm going to start alternating deadlift with something else rigth away because i Will die quickly otherwise... could add these with the barbell row in the same day? Day A DeadLift - Day B Barbell Rows and Chin ups?
@BarbellLogic
Жыл бұрын
@@ianwinckelmann7594 That is fine, though you also could probably just pick one of those exercises and do them on that other day.
@ianwinckelmann7594
Жыл бұрын
@@BarbellLogic ok, thanks for the response 💪 greetings from Argentina 🧉🤘
Just what I was looking for! Thanks 🙃
Great video guys! I always forget about cues for chin ups.
Videos are getting better
Awesome video. Very goal oriented but have no aspirations to compete is there a strength standards table you would suggest for the common man if not have you thought of creating one? Love the content since the first video i saw on squats a few weeks ago i raised it by 100 pounds. Got a rack so not worried about another shutdown really enjoying my new hobby.
Do more chin ups videos? You are good at it
Well, thanks, barbell logic guys. I left a comment saying what about calisthenics, and here I have my answer.
I believe the logo on your television is overscanned. There should be an advanced setting where you can turn this off somewhere in the annals of your TV menu. Great vid!
can you do video on how to build enough strength to do a chin-up /pull-up
@BarbellLogic
5 жыл бұрын
We have one! Check it out: kzread.info/dash/bejne/fqqYt6OFmJC9ZMo.html
@raccoon2336
4 жыл бұрын
Why is it private
@dragonfireshield1976
3 жыл бұрын
@@raccoon2336 Maybe it has to do something with Starting Strength, as they used to be affiliated with them but no longer are nowadays.
@davidjd123
3 жыл бұрын
@@dragonfireshield1976 notice how they have to blur out the starting strength sign lol.
2:23 After seeing this, I HAD to like the video.
@mitdesai55555
5 жыл бұрын
yes, exactly.
@pablospanishtutor7048
4 жыл бұрын
there is nothing at 2:23... what did you see?
Hi guys great video! Just want to clarify the progression for chin ups. So if I'm able to do 3 sets of 10 properly, I should add weight and drop the reps to just 5 for the next workout? Then I should only add more weight when I can do 3 sets of 10 for that weight, correct? Btw, thanks for these videos. You guys provide a different angle to SS coaching. All the best!
@sean.momentum
3 жыл бұрын
Hey mate! I hope you are going strong still - how did you go since you lasted asked?
Chin up laddie.
Excellent video. Thanks. Quick question. I can't do three sets of 10 bodyweight but can do 3x5 weighted with an extra 10 kg. What do I do? Try and gets 3x10 or just do weighted chins? Thank you
@sean.momentum
3 жыл бұрын
That’s great news! It depends on what your overall goal is. What’s your goal?
if i do Squat.. press .. and deadlift .. can I try then chin up ? because I am doing Squat, bench press, deadlift.. then , squat , press , and deadlift and chin up ? what is ur advice? thanks
Great video guys,! One quick question: have you ever had neck pain after doing chins? I am able to do like 14 or 15 in a row but then I get a terrible neck pain. I tend to overextend my neck in order to clean the bar in the last reps. Lately I just do many set of only 5 reps to avoid this. Do you have any tips?. Thanks in advance.
@BarbellLogic
5 жыл бұрын
You could try leaning back slightly to "open your chest up" to the bar instead, so there would be less neck-cranking. If you're doing well with lower reps per set though, you can switch to weighted chin-ups (we usually weight when you get to 10 anyway).
When are you showing the power clean?
@KriegWaters
5 жыл бұрын
@Chad W I learned without a coach. I'm fairly uncoordinated, but it was actually my best lift at an SS seminar. Unrelated: I bought some Reynolds Wrap today and can't stop imagining Matt dropping some hot bars.
Nikki’s guns 💪🏻 🤯
@BarbellLogic
2 жыл бұрын
Yep.
what exercises can i do to prepare for chin ups? I dont think i can do them
@BarbellLogic
5 жыл бұрын
Lat Pull-downs. "Negative Chin-ups" Banded, Assisted chin-ups.
How long a rest between sets? For barbell work I’m resting 8 minutes should it be the same chin ups?
@BarbellLogic
5 жыл бұрын
Not if you don't need that much time.
I'm really surprised you guys didn't do the barbell row instead
@BarbellLogic
5 жыл бұрын
We have a tutorial for that coming soon.
@aavila1206
5 жыл бұрын
@@BarbellLogic can you do dips, since you've done chinups?
@TexicanMr
5 жыл бұрын
If an athlete is already doing deadlifts, rows rank way below chinups.
@TexicanMr
5 жыл бұрын
@@DanteWolfwood this video, thread and my comment make no mention of powercleans. Cleans vs rows is a common discussion in the starting strength world though.
So do you guys recommend doing the chinup instead of the power clean as the fifth lift in the LP?
@BarbellLogic
5 жыл бұрын
We chin and row in the stead of powercleans.
@davidt.2726
5 жыл бұрын
Barbell Logic ok, good to know. Thank you!
I'm confused. I want to do chin ups. I train Wednesday Friday Sunday. So week A I deadlift wed and sun. Week B I deadlift Friday. So surely it's only week B I do chin ups TWICE a week (potentially with rows) ?
@BarbellLogic
5 жыл бұрын
row midweek each week.
I usually start back n bicep day with 5 sets Bw pulls then 5 sets of weighted chins. Is this too much? Also I’m 240 lbs.
@BarbellLogic
2 жыл бұрын
Depends on how advanced you are, but 10 sets sounds like a lot. That being said, how long are you resting? I ask because might program something like get to 30 chin ups in as few sets as possible, but that might take someone 10 sets.
What about warming up for chins?
@BarbellLogic
4 жыл бұрын
If you do them at the end of your workout, you're likely already warm from doing an upper body exercise (bench or press).
pretty good video but I am just too heavy (88 kg at 5'8) at for a pull-up/Chin-up , Been trying the negatives after seeing some videos on YT but no improvement.
@Horus-Lupercal
5 жыл бұрын
I've found that lat pulldowns and bicep curls will help you with chin-ups. I'm 115 kilo and I can hit 3 sets of 5 pretty reliably.
@aavila1206
5 жыл бұрын
How long have you been doing negatives for?
@BarbellLogic
5 жыл бұрын
You are not to heavy to chin, you aren't strong enough yet. Lat pull-downs and negatives for the win.
@Fortress333
5 жыл бұрын
That's no excuse. I suggest building up plenty of volume bodyweight first multiple times a week, until sets of 10 are fairly easy, then add weight. This will take time and dedication and also you need to do full range of motion or you cut your results short. I find a suitable build-up exercise for the chins is the inverted row, for example with a suspension trainer/TRX. If you can, switch to rings as soon as you can. This is much better for your joints than a straight bar. You can also hit neutral-grip/hammer-grip chins on a bar as a way to switch up the grip, to minimize overuse in a given movement pattern. Start today or tomorrow :)
I do chin ups everyday
"Click here" 😅
twice a week? You mean everyday
@proudmisfit4405
Жыл бұрын
no like Monday and Friday
This video does not show her doing even one full chin-up. Not saying she can't, but you don't show it.
@BarbellLogic
Жыл бұрын
oh no...kzread.info/dash/bejne/p2mcm7aGaa6nmJM.html
who is she?