Chin-up

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The chin-up (also known as a chin or heaves) is a strength training exercise. Preparation: Step up and grasp bar with an underhand grip, (i.e. supinated grip). Execution: Pull body up until the chin is above the bar. Lower body until arms and shoulders are fully extended. Repeat.

Chin-ups are often incorrectly referred to as pull-ups. The term pull-up is traditionally used when the exercise is performed with a pronated grip.

Chin-ups target the Latissimus Dorsi, The Latissimus Dorsi are assisted by the; Brachialis; Brachioradialis; Biceps Brachii; Teres Major; Deltoid, Posterior; Infraspinatus; Teres Minor; Rhomboids; Levator Scapulae; Trapezius, Lower; Trapezius, Middle; and the Pectoralis Minor.

A chin-up specialization program builds width and thickness to one's back, as well as promoting growth on one's biceps, brachialis, brachio-radialis and pronator teres. Olympic gold medalist in gymnastics Andreas Wecker is particularly noted for the results he has achieved from chin-ups.

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[edit] Form

Chin-ups can be performed with a kip, where the legs and back impart momentum to aid the exercise, or from a dead hang, where the body is kept still. Performing the chin-up correctly can be tricky because of the natural tendency to do most of the work with the biceps rather than the lats. Initiating the pull with the shoulder blades helps avoid this problem. The exercise is most effective when the body is lowered down to a full extension.

[edit] Variations

A weight belt can be used to add weight to a chin up
A weight belt can be used to add weight to a chin up
  • Sternal chinups — this variant employs an extended range of motion, raising the sternum to the bar.
  • Towel chin-ups — a towel is looped over the bar, and instead of the bar, the towel is gripped.
  • Weighted chin-ups — weight is added with a dipping belt or weight belt.
  • One handed chin-ups — one hand grips the bar and the other hand holds the wrist or forearm of the gripping arm.
  • One arm chin-ups — one hand grips the bar; the other hand hangs free and does not assist with the pull.
  • Drop chin-ups — the grip is released at the top of the movement, and the bar caught towards the bottom of the movement, to incorporate a slight drop. This variant is for advanced athletes only.
  • Supine chin-ups — in the supine position (with the feet initially supported), the arms are held perpendicular to the body as the grip the bar; the chest is pulled towards the bar instead of the chin. This exercise is performed in the horizontal (transverse) plane, whereas other chin-up variations are performed in the vertical (coronal) plane. As a result, this variation recruits the trapezius and teres major muscles much more than a vertical chin-up would and is often considered a type of row.

Beginners who are not strong enough to perform a chin-up may make use of an assisted chin-up machine, where one stands on a bar with a counterweight to reduce the weight that one pulls up. Another useful exercise for beginners is the negative chin-up, where one is assisted to the top position and executes a slow, controlled descent. These machines frequently also include a dip bar, allowing for assisted dipping.

A weight training alternative to the chin-up is the lat pulldown machine, where the user pulls down a hanging bar attached to a stack of weights from a sitting position.

[edit] See also

[edit] References


[edit] External links

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