Ultimate Chinning Bar / Chin Up Techniques
Ultimate Chinning Bar / Chin Up Techniques
The Chin up is one of the most effective and diverse exercises in your workout arsenal for building and defining a powerful upper body. Not only do they provide an excellent upper body work out they also, due to the free hanging nature of the exercise, constantly engage your core helping to build all round strength.
I know, I know, “Chin-ups are hard”, “I can only do one chin up! How’s that supposed to help me?”, “I’m too big for Chin-ups” I’ve heard it all before (coming out of my own mouth!) but trust me, keep at them! Do 5 sets of one Chin-up 3 times a week and one Chin-up quickly becomes 2, which then becomes 3 and before you know it your banging out 20 rep sets. Stick with it your lats will thank you.
Top 3 most effective Chinning Bar workouts
Remember to stretch before attempting any of these work-outs.
#1 The Classic Chin Up
Take your grip on the bar, palm facing you shoulder width apart. Pull yourself up slowly until your chin is at the same height as the bar, and then slowly lower yourself until you fully extend your arms above you. Repeat for desired number of reps.
This standard grip works your biceps, forearms and back.
Top Tip
If you can’t manage a Classic Chin-up right away work your way up to it by doing Negative Chin-ups. This involves standing/kneeling on a chair underneath the Chinning Bar and stepping off it and slowly lowering yourself until your arms are extended (as in the Classic Chin-up).
#2 The Climber Pull up
Hang from the bar; hands shoulder width apart, with your palms facing forwards. And slowly pull your weight straight up. Half way up, shift your weight to the right and direct your chin towards your right hand. Lower slowly and repeat for the left side.
This exercise balances your biceps strength, to help avoid lumpy upper arms.
# 3 The Batwing Chin up
Hold the bar, palms close together facing you. Flex your biceps and lats and slowly pull your chin level with the bar. Keep your elbows pulled in close to your body and hold for 5-10 seconds.
As well as working your biceps and lats, this exercise also engages your triceps for a full arm work out.
That’s all from me for now! Keep working those lats!
Buy your new Chinning bar:
At Chandler Sports https://www.chandlersports.co.uk//product/doorway-chinning-bar/
And remember…
-Euan, Chandler Sports