When you go to the gym as a beginner, you will probably see that chin-ups are something the more advanced clients do. If you have been neglectful of your fitness, chin-ups will be something you may not be able to do. Chin-ups are quite a challenge to execute, and even people who can do them love to hate them.
For some, they can only watch and see others do it while harboring no illusion that they can make one rep yet. However, chin-ups can do you a whole lot of good when it comes to building muscle strength in the upper body and improving on posture and appearance.
Equipment that You Need:
The only equipment you will need for a chin-up is a stable, stationary horizontal bar, preferably made of steel. The aim of the chin-up is to target your upper back and arm muscles and lift your body from a stationary hanging position. You have to develop strength with minimal movements.
There have been similar exercises that use minimal momentum as a conditioning program. Chin-ups are one of them but it develops upper body strength from a stationary position.
Step by Step on How to Perform the Chin Up
- Place a bench or a steeper under the pull-up bar. The pull-up bar should be at an adequate height above the ground. Step onto the stepper.
- Reach up and grab the bar with palms facing up and grip it tight. Use both hands.
- Stretch your spine and keep it long. Lift your chest and tighten the abdominal to create stability. A rigid body helps the entire upper body be pulled up in the chin up. Lift the chest to the bar by pulling your elbows past the rib cage.
- When you have reached the top stop briefly or pause. Lower your back to the starting position slowly. Going down slowly keeps the tension in the back longer, which helps give the body strength and definition.
What are the Muscles Chin Ups Work Out?
1. Back Muscles
The latissimus dorsi is a chest muscle at the back and is the biggest muscle involved in the chin-up. This is a big muscle that is located in the lower to middle back and runs along to the shoulders.
This muscle is the part which you feel sticking out of your torso. It tends to be visible when well-developed. The lats pull on your arms and move towards your body, which is integral to the chin-up movement.
Another back muscle that is also affected is the lower trapezius. This muscle is a small area that is located between your shoulder blades and your spine. It helps to start the pulling movement in the chin up. Other muscles targeted by the chin-up are the rhomboid major and teres major.
The rhomboid has a major and minor part, and these are small muscles located in your shoulder blade. They pull your shoulder blades closer together, which makes it retract down to your back. At this point, it affects the latissimus dorsi. The rhomboids start at the bottom of your shoulder blades and end into the shoulder.
The Biceps are another part that greatly benefits from chin-ups. According to studies, chin-ups are one of the most effective exercises for the biceps, and there are few exercises that are better at conditioning it. You need a lot of arm strength when you pull yourself up the bar.
As you pull yourself toward the chin-up bar, you also flex your elbow and pull your hands towards your shoulders. This is the main role of the biceps in a chin-up exercise.
3. Chest Muscles
The chest muscle is also called the pectoralis major and is a muscle targeted in a chin-up exercise. According to a study that measures electrical activity in muscles, the chin-up activates the chest muscles as you pull yourself up. However, the major movements are still being done by the back and biceps muscles.
Your abs are also at work in a chin-up exercise since it keeps your body aligned and straight. It also controls your torso and legs to prevent your body from swinging.
Chin-ups are hard but you need an extra challenge if you want to get fit. Another great thing about chin-up bars is they can be installed in your home.
In fact, you can buy the best chin up bar in Australia in many online stores. Mastering the chin-up will be a feather in your fitness cap that will not only give you great muscles but immense health as well.