Chin-up

chin-ups (also known as a chin or heaves) is a strength training exercise designed to strengthen the latissimus dorsi muscle.

Form

A chin-up has a specific form. The movement begins with the arms extended above the head, gripping a fixed chin-up bar (or bar attached to a pulley in the case of the similar pulldown exercise, with the palms facing away from the exerciser) with a supinated grip (palms facing the exerciser). The body is pulled up, or weight pulled down, until the bar approaches or touches the upper chest. The weight is lowered until the arms are straight, and the exercise is generally repeated. Chin-ups can be performed with a kip, where the legs and back impart momentum to aid the exercise, or from a dead hang, where the body is kept still. Performing the chin-up correctly can be tricky because of the natural tendency to do most of the work with the biceps rather than the lats. Initiating the pull with the shoulder blades helps avoid this problem. The exercise is most effective when the body is lowered down to a full extension. Chin-ups are often incorrectly referred to as pull-ups. The term pull-up is traditionally used when the exercise is performed with a pronated grip.

Muscles targeted

Chin-ups target the latissimus dorsi muscle, assisted by the brachialis, brachioradialis, biceps brachii , teres major, posterior deltoid, infraspinatus, teres minor, rhomboids, levator scapulae, middle and lower trapezius and pectoralis minor muscles. Chin-ups are thought to build the width and thickness to one's back, as well as promoting growth of the biceps, brachialis, brachioradialis and pronator teres.

Variations

A weight belt can be used to add weight to a chin up

• Sternal chinups — this variant employs an extended range of motion, raising the sternum to the bar.
• Towel chin-ups — a towel is looped over the bar, and instead of the bar, the towel is gripped.
• Weighted chin-ups — weight is added with a dipping belt or weight belt.
• One handed chin-ups — one hand grips the bar and the other hand holds the wrist or forearm of the gripping arm.
• One arm chin-ups — one hand grips the bar; the other hand hangs free and does not assist with the pull.
• Drop chin-ups — the grip is released at the top of the movement, and the bar caught towards the bottom of the movement, to incorporate a slight drop. This variant is for advanced athletes only.
• Supine chin-ups — in the supine position (with the feet initially supported), the arms are held perpendicular to the body as the grip the bar; the chest is pulled towards the bar instead of the chin. This exercise is performed in the horizontal (transverse) plane, whereas other chin-up variations are performed in the vertical (coronal) plane. As a result, this variation recruits the trapezius and teres major muscles much more than a vertical chin-up would and is often considered a type of row.

Beginners who are not strong enough to perform a chin-up may make use of an assisted chin-up machine, where one stands on a bar with a counterweight to reduce the weight that one pulls up. Another useful exercise for beginners is the negative chin-up, where one is assisted to the top position and executes a slow, controlled descent. These machines frequently also include a dip bar, allowing for assisted dipping.

References

• BodyBuilding.com - Improving Chin-Up Performance - accessed 24 Aug 2006
• Recreation Services - Chin-Up! - accessed 24 Aug 2006
• exrx.net defines Chin-Up - accessed 02 Nov 2006

External links

• One Arm Chin-up guide - Tips and progressions the author used to get a one arm chin-up.
• One arm chin up video - Video of one arm chin ups. Multiple repetitions shown with each arm.
• Street Workout Back Exercises - Videos of All Types of Pull-ups, Chin-ups and Bodylifts.
• Powertrainer Information - Information on chin up products.