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How to Do Chin Ups

Bhakti Satalkar Jul 24, 2020
If you want to work the biceps muscles, then you should know how to do chin ups. They may seem difficult, but if you know the right technique, then you will not find them as difficult.
Chin ups is one of the most wonderful auxiliary exercises, which works the biceps muscles and the latissimus dorsi muscles located in the upper back region. It is a part of strength training exercises.
Although this exercise is known to give quick results, a lot of people shy away from doing this exercise, as they opine it is difficult to do. Therefore, it is important to know the right technique to do chin ups.
At the onset, I can vouch for the fact that chin ups are far easier than pull ups. Although you may not be able to do one pull up, you will be able to do a few chin ups. However, it is important to practice them regularly to build strength. There is no restriction as to who can do chin ups; both men and women can practice this exercise regularly.

Why Chin Ups?

Doing chin ups will exercise the upper body and help in building strength and muscle mass. Since you lift your own body weight, it stresses the upper body and helps in building muscles of the arms and the back. Therefore, they are often a part of back exercises.
If you are into any sport, which makes use of gripping, pulling, grappling, etc., then you will benefit a lot from chin ups.
Once you start practicing them regularly, you will see that it will also help you to do bench press, overhead press, etc., which are counter movements to chin ups.
Doing chin ups regularly will also help you prevent any kind of muscle imbalances in the shoulders. In short, the muscles worked by this exercise are the biceps muscles, shoulders and the latissimus dorsi.

The Correct Technique

Chin ups are done by hanging on a chin up bar with straight arms. Using the strength of your upper body, you will have to push yourself up, till the chin goes past the bar. When you are doing chin ups, your arms should face you. A lot of times, people are confused between chin ups and pull ups, and which of them to choose.
To explain in lay man's terms, if you are new to exercising then you should opt for chin ups, as they are easier than pull ups. Likewise, there is a debate between chin ups and curls as well, since both of them work the biceps muscles. Both these exercises can be used alternately to one another.

For Beginners

It is important to use the right technique for performing chin ups. Since you are new to this field, you may want to hang on the bar for a few minutes, during the initial workout days, before progressing ahead with chin ups.
Hang on the bar with your arms extended above the head. Grip the bar such that your palms are facing you. Slowly, using your core and lat muscles, pull yourself up till your chin is above the bar.
Most people use biceps muscles only, which is a wrong practice. Slowly, lower the body, till your arms are straight. Rest for a few seconds and repeat the exercise. To make the exercise easier, use strength in your legs as well. Take a look at chin ups workout plans for reference and chart your own workout program.

At Home

The first thing you will have to do is, buy a chin up exercise bar and get it fixed in your workout area. When you are new to chin ups, you can use a chair as a prop. Hang on to the bar for a few seconds, before you begin the exercise. Now place the chair under the bar and stand on it.
Hold the bar and hang on it and come back, till you are able to place your legs on the chair again. Hold the bar again and try to push yourself up such that your chin is above the bar. Then, come back to the starting position. Once you are comfortable with it, remove the chair and do the complete exercise in a slow and controlled manner.
I hope now you know the technique of this exercise. However, before you do chin ups, do not forget to do some warm-up exercises. If you don't perform warm-up exercises, then chances are high that you will not be able to do chin ups as expected and you may also end up injuring yourself.