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Dublin: 10 °C Tuesday 22 October, 2019
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Video: Learn how to perform one of the most basic but effective gym exercises

The chin-up will strengthen your arms, shoulders, back and core.

You'll be ripped in no time.
You'll be ripped in no time.
Image: Shutterstock/fizkes

THE ABILITY TO pull your own body weight is a very underrated display of strength.

The chin-up, is one of the most basic exercises you can perform, simply grip a bar, hang from it, and then pull yourself up so that your chin is above the bar.

Despite the simplicity we still see this exercise performed incorrectly on a daily basis, either performing half reps or using momentum to get above the bar.

One of the most common goals we hear from our female clients is that they would like to be able to perform a chin-up. A chin-up is generally easier for men to perform as men generally have better relative strength.

The chin-up is an excellent exercise that will strengthen your arms, shoulders, back and core. Step away from the lat pulldown machine and assisted pull up machine and give these exercises below a try. In order to master it you need to adjust to the challenging movement pattern.

Check out the 6 week plan below and we guarantee you will be able to improve your chin-up performance by the time you complete it. Include these at the beginning of your workout when you are fresh for best results.

Source: Elite Physical Prep/YouTube

Week 1-3

  • Chin-up 3 Position Iso Hold 3 x 5 seconds in each position
  • Inverted row 3 x 8 reps
  • Eccentric chin-up 3 x 5 reps (3-5 second lower)
  • Band assisted chin-up 3 x 5 reps

Week 4-6

  • Chin-up 3 Position Iso Hold 4 x 10 seconds in each position
  • Inverted row 4 x 12 reps
  • Eccentric chin-up 4 x 5 reps (5-10 second lower)
  • Band assisted chin-up 4 x 8 reps

In association with Elite Physical Prep. Check out their websiteTwitter or Facebook for more information.

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Elite Physical Prep

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