How To Do Chin Ups
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Chin ups also popularly known as pull ups are an effective exercise for strengthening the upper body and gaining firm muscle mass. They are one of the best exercises around as they help you to work against your own body weight.
They are also one of the toughest exercises known to mankind, especially if you have never done them. If you are a beginner, chances are that you will not be able to do even one successful chin-up. However, with regular practise and strength training, this exercise can be easily mastered.
There is a mild difference between a pull up and a chin up. In a pull up, the palms are facing away and the biceps are being used. This is tougher. In a chin up, the palms are facing you so this exercise is said to be easier. It is very important to do the exercise with correct form otherwise, you can injure yourself.
What do you Need for a Chin-up?
You need a chin up bar which is easily available on a power rack. These contraptions are available at most gyms. You can use any bar from which you can hang and which is secure.
How to Do the Chin up?
Hang from the bar. Now start your chin-ups form a dead hang. Keep your elbows straight and try to pull yourself up such that your chin crosses the bar. Make sure you grip the bar with your fingers and not the palm otherwise, you will end up hurting the skin on your palms.
Exhale when you pull up and inhale when you come down. Make sure you are doing the chin up with your chest muscles. Keep your shoulders very straight and do not engage them, as they are likely to get strained. Try to look up when you are doing the chin up. This helps you to perform better and you can see what you are doing. In order to do the exercise more efficiently, try to keep your legs crossed. This helps to enhance the efficacy of the work out.
Also Read
How To Build Upper Body Mass
How To Work Out Biceps Without Weights
Top 5 Best Abs Equipment to Get Six Packs Abs
Five Exercises For Chiseled Triceps
The Common Mistakes to Avoid
One of the most common mistakes that people make is that they start with their elbows straight. This makes it more difficult to perform the exercise. Keep your shoulders straight and prevent them from going forward as it leads to bad technique and posture.
Do not swing your hips side to side but keep them aligned with your torso. Do not do partial chin-ups. Make sure your chin completely crosses the bar and you come down fully before pulling yourself up again.
If you cannot do even one chin up, ask for help from someone. They will hold your sides and push you up as your chin crosses the bar. However, try to do better with each attempt.
The Benefits
The chin-ups force you to use your upper body against your own body weight, thus sculpting your arm and back muscles. Chin-ups are essential in sports, which use a lot of pulling, climbing and pushing. Water sports like rowing and rock climbing are some of the examples. You also get stronger with the exercise.
Photo Credit: Kalisthenixfitnessblog.com/2008/12/how-to-do-chin-ups-and-pull-ups.html
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