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Chin-Ups Harrison AR

If you've never done a full bodyweight chin-up before, don't worry! With the right training, just about anybody can work themselves up to performing one or more full range chin-ups. In this article, you'll learn all the steps and progressions you need in order get from zero to one!

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Chin-Ups

How to Train to Do Your First Chin-Up

How To Do a Chin-Up If You've NEVER Done One Before

By Nick Nilsson

Performing your very first bodyweight chin-up is a GREAT goal to have. But it's a goal that not many know exactly how to achieve. Learn how to build the strength to do your first chin-up here!



If you've never done a full bodyweight chin-up before, don't worry! With the right training, just about anybody can work themselves up to performing one or more full range chin-ups. In this article, you'll learn all the steps and progressions you need in order get from zero to one!

And it's NOT going to require pull-downs OR self-spotting machines like the Gravitron (I'm not going to take ANY resistance away from you!).

So first off, we need to distinguish between a chin-up and a pull-up. A pull-up is generally done with a wider grip and an overhand grip on the bar. This is actually a HARDER exercise to perform than the chin-up.

The chin-up is done with a close grip on the bar (hands only a few inches apart) with an underhand grip.

The reasons the wide-grip pull-up is harder is that first, the biceps are not able to contribute as much to the movement because your arms are directly out to the sides. Second, the lats (the muscles of the back) don't have as good of leverage with the arms out in this position.

The chin-up places the lats in a better position to contract and allows the biceps to contribute more to the movement.

And this is what we want, because to do that first chin-up, you're going to need ALL the muscle power you can get!


THIS is a Pull-Up

The first consideration to look at when it comes to chinning is your overall bodyweight. If you're carrying a lot of extra weight, it's going to make it that much harder to perform a chin-up because obviously, you're going to have to lift that extra bodyweight up, too!

Dropping extra weight is definitely going to help you achieve your goal of that first chin-up, though it's not 100% necessary...it just means you'll have to build up that much more strength in order to perform the exercise.

When it comes to building up strength for that first chin-up, I prefer to do it over the long-term rather than trying to get there all at once.

The only thing I ask is that you NOT try and perform a full chin-up until I tell you to. That's it. I don't want you trying and failing and getting discouraged. So take it step-by-step, build the foundations...I'll let you know when you're ready.


PHASE 1

So the first step you're going to take is one that is very simple and straightforward...you're going to grab the bar and just HANG from it for as long as you can. That's it!

The reason? I find that a lot of people simply don't have the necessary GRIP strength to perform a full chin-up and building it up with a very specific drill like this helps tremendously.

So at the beginning of every single workout and at the end of eve...

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