Check out the amazing benefits of Chin Ups.
Chin Ups are a great exercise that can help you build muscle, strength and burn fat.
Plus, there are plenty of ways to make them harder, so you can keep doing them for years without getting bored or reaching your maximum capacity for growth.
- Chin Ups are a Compound Movement
- Chin Ups Hit your Upper Back Muscles and Biceps
- Chin Ups Will Help Build Grip Strength.
- Chin Ups Strengthen the Core Muscle Groups
- Chin Ups Can Easily be Scaled Up or Down
- Doing Chin Ups with Different Grips will Target Different Muscle Groups
- Chin Ups Work Your Muscles in a Unique Way
- Start with Negatives and Concentrate on Form if You Can’t Get a Full Chin Up Yet
- Benefits of Chin Ups – With Practice, you’ll get Better
- Benefits of Chin Ups – Conclusion
Chin Ups are a Compound Movement
Compound movements engage multiple muscle groups at the same time.
For example, a push up uses the chest, shoulders and triceps in unison; whereas an isolated exercise such as dumbbell flyes only targets the chest.
Compound movements are more generally effective than isolation exercises because more muscles are engaged overall.
Chin Ups Hit your Upper Back Muscles and Biceps
Chin ups are a pull up variation that targets the muscles of your upper back, including your lats and rear deltoids.
They also work your biceps.
Chin Ups Will Help Build Grip Strength.
Grip strength is important for many sports, and it also helps support everyday tasks and life in general.
Grip strength is a surprisingly good indicator of overall health in adults, since it’s an indication of how well you can use your muscles to hold things and make them work together.
It’s especially important for older adults who are losing muscle mass and strength as they age.
Performing Chin Ups will help develop your grip strength for many other exercises as well.
Chin Ups Strengthen the Core Muscle Groups
Chin ups will help you build stronger core muscles in your abdomen, back, and hips.
These muscles are important for maintaining balance and posture, which means they can help you with activities such as lifting heavy weights or running faster.
The key to developing these benefits is knowing how to engage your core throughout a chin up.
When you’re pulling yourself up, think about pulling through the centre of your body—not just with your arms but also with your abdomen and lower back.
If you’re unsteady during Chin Ups, this may be because you aren’t engaging those areas properly.
Think about and feel these areas as you move in order to help engage them.
Chin Ups Can Easily be Scaled Up or Down
Chin Ups are easy to alter to suit your ability level.
Benefits of Chin Ups – Scaling Up
Add a weights vest to make the exercise more challenging.
Benefits of Chin Ups – Scaling Down
Use a resistance band to help pull yourself up.
Resistance bands come in varying sizes and strengths, so you may want to start with the strongest band and progress as your strength increases.
To use this type of resistance band, loop it around both sides of the chin-up bar so that it’s secure but not too tight (or loose). Then place one foot into each end of the band and stand on it so that there’s tension on it when doing chin ups.
Doing Chin Ups with Different Grips will Target Different Muscle Groups
You can get even more out of chin ups by using different grips.
The wide grip will challenge your biceps and shoulders, while the narrow grip will especially target your back muscles and biceps.
If you’re just starting out, try using a wider grip first so that you don’t overextend or strain your wrists and forearms.
Chin Ups Work Your Muscles in a Unique Way
The muscles used when doing chin ups can be activated by other exercises but they don’t engage them in the same way as chin ups.
The muscles used during a chin up are the biceps, lats and traps.
Combining Chin Ups with other exercises that work these muscles such as Barbell Rows and Seated Cable Rows is an excellent way to improve as an athlete.
Start with Negatives and Concentrate on Form if You Can’t Get a Full Chin Up Yet
If you’re just starting out, you’ll need to do a few things before doing full repetitions of chin-ups like doing negatives and working on your pull up form.
With negatives you can jump straight up to the top point of the exercise, with your chin already over the bar. Then lower yourself as slowly as possible downwards through the negative portion of the rep.
Once you can do 10-15 negative reps easily with proper form, then it’s time to start adding in regular sets of chin ups on top of those negatives!
Benefits of Chin Ups – With Practice, you’ll get Better
With practice, you’ll get better at doing chin ups.
Don’t be discouraged if you can’t do a chin up after the first few tries.
Practice makes perfect, and with enough time spent on this exercise you will see improvement in your strength and ability to do chin-ups.
Benefits of Chin Ups – Conclusion
Chin Ups are a great exercise to add to your workout routine.
They build strength, stability, and help you improve your overall fitness level.
- sara sigmundsdottir: Photo courtesy of CrossFit Inc.