What is the Chin Up?
The term chin up indicates an exercise or a variation of the vertical pulling movement. Generally chin up indicates the variant of this movement which involves a supine grip of the bar.
There are many misunderstandings about the terms and it doesn't even make much sense to dwell too much on which precise term should be used to indicate that precise variant. It should be noted that in this article reference is made to the "chin up" as the variant that provides a supine grip while "pull up" means the variant that provides a prone grip.
The chin up is a great exercise for working out the back and arm muscles. Observing the muscular activity under stress it has been shown that the work done by the lats is almost the same in both the chin up and the pull up. The chin up makes use of an additional contribution from the biceps muscles, while in the pull up the major contribution is from the brachioradialis muscle.
Chin Up Execution
The chin up is a closed kinetic chain exercise. By definition this means that the limbs are fixed while the body moves. You don't need a lot of equipment to perform this exercise: you just need something firm to hold on to and possibly some weight to load more weight.
All you need is a pull-up bar and your body weight.
1. Grab the bar about shoulder-width apart - with your palms facing you.
2. Extend your arms. Squeeze your shoulder blades - this will ensure that your lats and rhomboids are activated during the exercise.
3. Lift your body. Guide your elbows towards your hip - stop when they are in line with your body or your chest touches the bar.
4. Maintain control during the lowering phase.
If you have difficulty, try using a bench or step to help you get into position.
Variations of the Chin up exercise
Assisted chin-up:
A chin-up can be quite challenging for beginners. It is possible to progress to full chin-ups using an assisted pullover machine found in most gyms.
You can choose the amount of weight you want to assist, which means you are lifting less than your body weight, which should make exercise easier.
As you get stronger, you will be able to reduce the weight of the assist, before finally attempting to perform the full chin.
Chin up negativo:
Negative chin only involves the lowering phase of the exercise, but it's still a great way to build strength.
You can stand on a box or bench so that your chin is above the bar. Take your feet out of the box and lower yourself until your arms are fully extended and your feet touch the floor. So get back on the bench and start over.
This can help build strength over time to allow you to start managing your body weight more comfortably.
Weighted Chin-Ups:
Okay, so you've perfected your chin up and want to make it harder - that means adding more weight.
The easiest way to add weight is by using a dive belt or by simply holding a dumbbell between your feet. As you get stronger, you will be able to gradually increase the weight.
Advantages of Chin Up
The chin up, as well as the pull up, is a fundamental and excellent exercise for training the muscles of the back and arms. These two exercises may seem similar but are actually complementary.
Overall, it is one of the best exercises you can do in the gym.
This consideration is not accidental but is based on several principles. By analyzing the movement that the shoulder joint must perform, it is possible to draw several considerations.
First of all, the chin up requires that the arms are located more in front of the body than the pull up. This means that the extension function of the shoulder of the dorsal muscle is more emphasized while in the pull up more emphasis is placed on the lateral adduction of this joint.
The fact that the extension is emphasized more means that the medium and low trapezoids are also involved more. It can also be seen that the movement provides a full range of motion for the lats.
This is considered a privileged factor in terms of muscle hypertrophy in fact when a maximum lengthening of the muscle is obtained in the eccentric position there is a greater hypertrophic response due to the greater release of anabolic hormones (IGF-1 and MGF). This makes vertical pull movements a "must" in the back training program.
The benefit is also for the muscles that flex the arm which, taking part in a multi-joint movement, can benefit from a stimulus due to the high weight they have to move. Finally, the fact that the exercise has a closed kinetic chain allows the body to better recruit the muscles involved in the movement and to put the joints at less risk. Furthermore, the muscle is worked on a different insertion than the one that would be stimulated in a movement with an open kinetic chain (lat machine).
Training frequency
Vertical pull movements can be incorporated up to 2 or 3 times into your training routine. Below is a training proposal based on 2 weekly sessions. The first session could involve low reps with an additional load while the second session higher without adding weight.
Common mistakes and how to fix them
Anterior humeral gluteus
The anterior humeral glute is a common mistake during pushups and occurs when the shoulder joint pushes forward into the socket which can cause shoulder pain.
It is extremely important to maintain control and posture throughout the entire movement. Keep your shoulders back and your chest lifted. Remember, quality over quantity.
Momentum
Using momentum to swing your legs might give you more drive on the way up, but it won't help you gain muscle mass and strength.
Leave your ego at the door. Slow controlled movements and good technique will allow you to make the most of this challenging exercise. 7
Conclusion
The chin up is one of the most effective upper body exercises you can add to your workout, helping to improve your strength, posture and physical aesthetics.
This exercise strengthens a number of important muscle groups and can be made easier or harder depending on your needs.
So, whether you're a beginner or an experienced gym goer, don't forget to add pull-ups to your workout.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.
