Tuesday, September 29, 2015

Chins (Pull-Ups or Chin-Ups)


Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms
Starting Position:
1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
2. Your arms should be fully extended and your ankles crossed.
The Movement:
1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
2. Pause for a second or two; then slowly lower back to the starting position.
Tips:
• Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
• Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
• Ensure your trunk and thighs maintain a straight line.
• Do not shorten the return phase of the movement - extend your arms fully.
Variations:
Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.
Close grip: This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder width apart.
Parallel grip: This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.