How do chin-ups
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You are currently reading a thread in /fit/ - Fitness
Hi /fit/, DYEL inferior race reporting in
What exercises should I do to build up my chin-ups? I want to be able to do 10 chin-ups consecutively within a couple of months.
>>36152750
Doing chin ups will help
Anything that works your biceps, dumbass
>>36152750
Do as many as you can and on the last one hang there for as long as you are able to. Finish the set by hopping up to the bar and slowly decending.
>>36152750
If you can't do a single chin-up:
Rows, bicep curls, reverse flies.
Better: Assisted chin-ups using a resistance band
If you can do one or more chin-ups:
Do chin-ups.
Weighted chin ups
>>36152750
"Grease the groove" tends to be the best way to increase the amount of chin ups you can do as a beginner. Look it up mane. Otherwise just do more chin ups, it's really not that complicated.
Dumbbell rows and curls for the actual lift. Deadlifts and farmer's walks if your grip keeps giving out. Some light core work (if you're not already doing squats and deadlifts) to keep your trunk stable and help prevent you from trying to kip.
bodyweight rows on a lowered bar maybe the smith machine if you go to the gym. once you get good at those try to do a bent arm hang for time. keep your chin above the bar and not touching it with anything but your hands. do go to failure and try to increase your time week by week
I just did 1 chin up with good form and it was very difficult. Am I too fat or too weak?
6'2" 220 lbs.
>>36152935
fuck.. don't go to failure is what i meant
>>36152959
No that's pretty impressive for 220.
>>36152959
well you can tell if you're too fat by looking in the mirror but usually a combination of progressive overload and losing bodyfat leads to good relative strenght(in regards to using your body)
>>36153008
TOP KEK
>>36153008
what lol
>>36153008
I weigh 235 and can do sets of 10.
Am I l33t?
>>36152750
Do Pull downs ya silly goose.
>>36154319
Google symmetric strength and find out.
>>36154319
You should be able to do 25 at least
>>36152750
>couple of months
it should take you a week to get to 10 pullups. A normal person should be able to do 10 pullups without any training. I suggest eating food.
>>36152820
First answer, best answer, always.
>>36154936
>A normal person should be able to do 10 pullups without any training.
topkek
>>36154936
I think you overestimate how fit your average person is.
>>36152750
just start with the eccentric movement of a chin up or pullup. it literally blows the fuck out of your lats and biceps and develops them the fastest.
follow this website.
http://www.50pullups.com/
it's essentially couch to 5k but with pullups.
>>36154936
"average person" is nearly obese in north america. lmao ayy lmao
>>36154936
shitb8
>>36152750
I used an assisted pull-up machine and used an appropriate weight to go 3x5 and decreased the assisted weight every workout. I eventually got to the point where I could do 1-2 pull-ups unassisted so I'd do 3xF every other day if not daily.
Hangs and negatives work but I didn't do them because they made me look like even more of a bitch at the gym. Assisted pull ups can work and they worked for me
>>36152750
Chinups are hard man.
I've been working out at home for 3 months and I can only do 3 chinups.
>>36159540
Lose weight if you're fat. Do chin ups 3x a week
>>36159540
They actually really are, even more so pull-ups. Somehow hanging from the bar and wiggling up and down ist easy, but a proper, full ROM chin-up, ist difficult for a beginner. Especially those last few inches at both ends of the movement make a huge difference. I know people who claim impressive numbers of reps, but really only do one first somewhat proper chin-up and afterwards not even half ROM.
So most people here who claim chin-ups were so easy and they can do so-and-so many, are 100% people who don't even know what proper form looks like or forgot how long it took them to get there.
Negatives
>>36153008
I weigh 200 at 6'2 and do sets of 5 with +45lbs
B8
>>36152750
I would go with lateral chest raises, maybe five sets of four or five reps at first.
>>36159889
Which is even more impressive.
>>36159899
>lateral chest raises
What is that supposed to be?
>>36154936
I took an all of the above approach and went from 0x0 to 5x5 chin-up (palms in).
>lose weight
I think this was the single biggest factor for me. But it sounds like this might not apply to OP.
>cheat
I have a relatively low bar that allowed me to hop/jump up to the bar and complete a rep with momentum. As I got stronger and lighter I would need less help.
>hangs and negatives
I would then lower myself as slowly as possible all the way to the bottom of the movement. Once I got my planned number of reps in I would hold a flex-hang at the top as long as I could, and finish with a dead hang as long as I could.
>"lat activators"
The last thing I would do is switch to palms out, dead hang from the bar, and pull as hard as I could. At first I didn't go anywhere but I concentrating on engaging my lats. I have no idea if lat activators are a real thing or a waste of time or what.
>progressive overload
I would start each set trying to do a real chin-up, try to gauge how little of a hop would get me over the bar, and try to do 5 with as little cheating as possible. Eventually I was strong/light enough to do 1 real chin and cheat the rest. Then I could do 5 x 1-real + 4 cheats. The number of real chins I could do would slowly increase, then all of a sudden last month I could do 3 sets of 5 with good form. Last week I managed 5x5 with good form.
I can do 2 or 3 shitty pull-ups (palms out) and I'm going to try the same approach with them, while trying to keep making progress on chins.
TLDR: spend a lot of time hanging from the bar and pulling on it and eventually you'll make it.
>>36160066
Last thing:
> keep notes
You want to make sure you do more/longer/harder every work out so you're actually making progress, not just fucking around on the bar.
>>36152750
Fool
I went from barely managing a single chinup to six in a matter of three days. Do a set until failure, and start doing negatives xF - three times a day.
If you can't do a single chinup then go straight ahead with the negatives. It should take 1w > success > 4w
>>36152750
Lat activation on bar.
>>36154936
>>>36157390 >>36157444 >>36157923 >>36158168 >>36159914
Except he's right you morons
He said "normal" person, not "average" person
Get some better standards or reading comprehension
>>36154936
do you want to know how I know that you are a 5 foot skelly manlet?
>>36152820
/thread
>>36152750
Basic conditioning (every day):
100 pushups
100 situps
100 squats
10km running
Additional training for chin-ups (every day):
100 biceps curls
Nutrition:
Preworkout supplement (double dose), caffein pills and Redbull with extra glucose before training for maximum fat burning
You'll become a beast in no time.
>>36158983
Best advice in the thread tbf, also losing a little bit of weight helped too.
Does anyone know if its better to do 5x5 or 5xF?
Currents at 7/6/5/4/3 or something similar with 2-3 minute breaks.
How fat is ya right now?
>>36162040
>basic conditioning
>10km every day
>>36162096
>fatty detected
if calisthenic guys supossed to be weak why they menage to do radiculus amount of pullups and chinups while powerlifters of /fit/ cant do fucking 10!
>>36162040
ONE PUNCH
>>36162040
thanks, worked for me
>pic related
>>36161357
>10 pullups without any training
>he's right you morons
m8.........
Chin ups, pulls ups and dips work different muscles right?
I like doing assisted on all 3 after my main lifts, wanted to know if that's good or not.
>>36163613
Chin-ups work lats, biceps and rhomboids/teres major
Pull-ups work lats and less biceps (more emphasis on brachialis), and rhomboids/teres major (probably more than chin-ups)
Dips are a completely different movement. They work chest (particularly lower chest), triceps and anterior shoulders.
Well, it's not bad.
>>36163664
So should I keep dips and either pull ups or chin ups?
>>36163695
I don't know, decide for yourself. It's not like it matters much.
Negatives
>>36163773
this
if you can't do any, start with negatives and you should be able to get 10 out within a week
>>36159632
No they really are easy you fucking faggot. And by easy I mean easier than pull ups. Don't group everyone in with you just cause you suck at chin ups
>>36164330
Some people can do pull ups more than chin ups, it depends on how strong your brachioradialis is.
>>36152750
Check Scooby videos.
>>36157586
no one's backed this anon yet but this worked fucking wonders for me. went from being able to do none to about 25 right now. 5'11 190 lbs
