Chin Ups
Let's have a quick look at the muscles involved in a chinup:
Primary Muscles:
- Lattisimus Dorsi (Lats or mid-back)
Assisting Muscles:
- Pectoralis Major (Chest)
- Biceps (Front of arm)
- Brachioradials (Forearms)
- Rhomboideus (Upper Back)
- Trapezius (Upper Back)
- Deltoids (Shoulders)
Since the lats are the primary muscles, we will concentrate on those to start off. For the next 8 weeks, do the following exercises, twice a week, at the beginning of your workout. Do not do any other exercises for your mid-back: Note: After week
4, take 1 week off from this routine, then continue with the remaining 4 weeks.
- Do as many chin ups as you can.
- No Rest
- Get yourself ready in a chin up position. Arms fully stretched. Now only pull your shoulders up (like a shoulder shrug), without bending your arms.
- No Rest
- Assisted chin ups. (Use a chair if need be and push off a little with your feet to get you up)
- Rest 2 minutes
- Continue with your regular workout
You will notice that every week you will increase your full and partial chin ups, while getting that nice V-shape in your back.
Are you having trouble doing chin ups?
The wide grip overhand chin up involves a lot of muscles, Front of Arm (Biceps), Upper back (Rhomboids), Shoulder (Deltoid). If you work out one of those body parts too hard before doing your chin-ups you won't perform well, and the remaining parts won't get a good workout, making your chin-ups... useless...
If you do have a well balanced workout program, chin ups can give you good back blast. Here's another routine if you have trouble increasing the number of chin-ups you can do: (Have 4x 5lb ankle weight available) Let's say the maximum amount
of chin-ups you can do in a row is 8.
(Minimize the rest in between sets, 20-30 seconds should give you enough time to put on the ankle weights) Start with 4 chin-ups. Attach a 5lb ankle weight on each ankle, and do 4 more chin-ups
Attach another 5lb ankle weight on each ankle (10 lb each ankle total), and do chin-ups to failure. With failure this time I mean continue going until you can't pull yourself up another inch. est a 2 minutes max, and do lat pull downs to failure with 60%-70% of your bodyweight. (note: if you don't have a home gym and can't do lat pull downs, put a chair under your chin up bar, and assist slightly with your legs)
Perform this routine every 2 weeks for 8 weeks. The weeks in between, concentrate on other shoulder, upper- and lower back exercises. Your chin ups will improve. Do slow, controlled movements, keep your legs crossed at the ankles.
Chris
__________________  Orbit Nutrition Representative Quote:
Originally Posted by bbdude  keep being THE DUNGEON! Cause u are! U are the dungeon! |  | 
”A man can fail many times, but he isn't a failure until he gives up.”
