Chin-Up
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Pull-Up Bar
Primary muscle group
Latissimus Dorsi, Biceps Brachii
Secondary muscle groups
Rhomboids, Middle Trapezius, Forearms
Movement pattern
Vertical Pull
Training goal
Maximal Strength
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build vertical pulling strength with greater biceps contribution.
How it fits the system. An intermediate-level vertical pull entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Latissimus Dorsi, Biceps Brachii
Secondary muscles
Rhomboids, Middle Trapezius, Forearms
Movement pattern
Vertical Pull
Equipment
Pull-Up Bar
Difficulty
Intermediate
How to Perform
- Take a supinated grip about shoulder width apart.
- Hang with the arms straight and the shoulder blades set.
- Brace the trunk and squeeze the glutes.
- Pull the elbows down towards the ribs until the chin clears the bar.
- Keep the chest tall and the shoulders down.
- Lower under control to a full hang.
Coaching Cues
- Think about pulling the elbows into your back pockets.
- Keep the body from swinging by bracing the trunk.
- Control the descent for two to three seconds.
Common Mistakes
- Using momentum from the legs.
- Cutting the range short at the top or bottom.
- Letting the elbows flare forward.
Progressions & Regressions
Progressions
Add load, or perform weighted slow eccentrics.
Regressions
Band-assisted chin-ups or negative-only reps.
When to Use It
When to use
As a vertical pull and biceps builder.
When not to use
With elbow pain in the supinated grip.
Programming
4 sets of 4 to 10 reps.
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