Today we'll be focusing on Chin-ups, which are widely considered to be one of the best exercises to develop the back and biceps. Here's a guide on how to master a full Chin-up for those who are currently struggling.
Choose a suitable resistance band and make sure you have someone to help you get your knees around the band. The tension in the band will make the chin ups easier and help you build up your strength. Remember to keep your elbows close to your body.
Standing under the bar jump up and grab the bar with a chin up grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar. Slowly lower yourself, keeping a tight core. Allow your arms to slowly extend and aim for 3 to 5 seconds until your arms are fully extended. The exercise involves only performing the eccentric phase and will help develop the muscles and skills necessary to achieve a full chin-up.
In this exercise you are going to hold specific positions of the chin-up motion, as shown in the image above. Adopt theses positions, and hold for 10 seconds. These isometric holds will force you to recruit your back muscles and build up your strength endurance so you’ll be able to perform more reps.
Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats. Pull your chin towards the bar then slowly lower yourself back to the start position and repeat for the assigned number of repetitions. Most importantly, believe in your own strength and pull yourself up there!
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