Chin ups are one of the best upper body strength movements. They tax the entire muscular system and burn a large amount of calories. If these are performed on a regular basis, along with other large movements and a proper nutrition program, fat loss potential is elevated.
If you are looking to lose body fat, build upper body strength, and develop a fit and athletic looking upper body, include chin ups into your fitness training program.
In the first two articles I discussed exercise progressions that will help develop the strength and overall fitness that is required to perform the exercise.
Enlisting the help of a qualified, knowledgeable, and certified personal trainer is one of the best ways to progress in this program. If you do not have access or resources for a trainer, then follow these three articles, grab a workout partner, and get started on your strength program.
If you are proficient at performing inverted rows and assisted chins, it is now time to start performing body weight chin ups. This movement will increase your fitness levels, promote body fat loss, and will give you a lot of satisfaction because many people cannot perform this movement.
Here are the steps for the final piece of your chin up puzzle:
• Use a bar or the top portion of the squat rack
• Grasp the bar at shoulder width with your palms facing you
• Activate your upper back by pulling your shoulder blades down and back
• Pull your body up toward the bar, elevating as high as you can above the bar
• As you pull up, drive your elbows down toward your ribcage to maintain proper muscle activation
• Slowly lower your body back down to a straight arm position but do not lose tension in your upper back
• Repeat for a maximum amount of repetitions, 3-5 sets
If you can perform 3-5 sets of more than 10 repetitions with your body weight, increase the difficulty by holding a dumbbell between your ankles or strapping a dumbbell to a weight belt and hanging in between your knees. Perform 3-5 sets of maximum sets for ultimate strength.
Chin ups are one of the best exercises for strength and developing an athletic, sleek, and tight upper body. Using the help of a personal trainer will ensure that you have proper form and will also push you past your typical workout limits. They also promote lower levels of body fat due to the high stress of the exercise and the amount of calories that will be burned after a training session.
Work on each phase for a few weeks (depending on your fitness levels) and let me know your results!
Here’s a quick video of me performing some chin ups using a V-bar. This is an advanced version but something that can be mixed into a regular chin up workout.
I personally have coaches and mentors and people that I bounce ideas off of all the time. Without them, I wouldn’t be anywhere near where I am today, or gotten there as fast.