Want to get in shape without a lot of complicated exercises? It is
possible. Unfortunately, many people buy into the idea that you need to
learn a bunch of difficult moves just to build some muscle. Others
spend hundreds, or even thousands, of dollars on gym memberships and
home fitness equipment because they think working out requires a lot of
different tools. This, too, is a myth. In fact, you can sculpt the body
you want with a few key exercises that can be done by almost anyone,
anywhere.
One of the best moves you can incorporate into your exercise routine
is the chin up. Perhaps the best part of chin ups, though, is that you
can do them with minimal equipment. All you really need is a strong
horizontal bar. To get this at home, consider investing in a door frame
chin up bar. These pieces are easy to install and support at least two
hundred pounds of weight. Plus, most can be used without ever damaging
your door frame.
To do a traditional chin up, hold a bar with hands facing you. Let
your body hang down, then, simply pull yourself up until your chin is
above the bar. This works your entire upper body, with special focus on
your back and bicep muscles. Specifically, a chin up will target your
latissimus dorsi (lat), brachialis, brachioradialis, bicep, tricep,
teres major, teres minor, posterior deltoid, lower trapezius,
pectoralis, and more. Very few other exercises can boast such an
extensive list of utilized muscles with such a simple movement.
Not strong enough to do a traditional chin up? Don’t worry; you can
reverse the regular movement to boost your arm strength. Using a chair,
let your legs assist in getting to the top of the chin up motion. Then,
simply lower your body down as slowly and with as much control as
possible, without the chair. Over time, these so-called negative chin
ups will help you build muscle and endurance so you can upgrade to a
full chin up. You can also do negative chin ups at the end of your
workout to push your muscles past the point of exhaustion and promote
faster growth.
Once you’ve mastered a regular chin up, you may want to try some
simple variations. By flipping your hands, so palms face away, you can
switch to an overhand (sometimes called a pull up) pose. This puts
greater emphasis on your elbow flexor and forearm muscles. If you
switch only one arm to an overhand position, this variation is called a
mixed grip. A mixed grip chin up is ideal for stronger individuals who
need a new way to challenge their muscles. Remember, though, you want
to work both sides equally with this exercise. So, do an even number of
sets and switch hands each time.
In addition to changing hand positions, you can also opt for a wide
or narrow grip chin up. In a wide grip chin up, you simply move your
hands as far apart as you comfortably can. In this position, your
muscles, including your lats, teres major, biceps, and rear deltoids,
have to work considerably harder. Meanwhile, during a narrow grip chin
up, you move your hands closer together, which helps lengthen your lat
muscles.
In addition to building a strong upper body, you can also use your
chin up bar to work your abdominal muscles. Simply hold onto the bar
and lift your lower body by contracting your abs. For an additional
variation, consider getting some ab straps that can help you support
your arms during the lower body movement.
For an ideal chin up workout, try incorporating several variations
into one routine. This way, you will truly work your upper body from
every angle. Also, you should focus less on number of repetitions and
more on reaching muscle exhaustion. As any weight trainer knows, you
cannot build muscle without “maxing out.? So, after one or two sets of
each variation, you may want to do a final set where you work until you
cannot do another chin up.
Ultimately, doing chin ups is a great way to reshape your body. Not
only will you boost all the muscles mentioned here, but you can also
improve your posture and core strength. Remember, though, as with any
exercise proper technique is necessary to get the most from your chin
ups and prevent injury. The right chin up bar can help you master your
form and make getting in shape quicker and easier than you ever
imagined.
Let me give my personal recommendation to a perfect chin up bar
solution. I live in an area where I just did not have room for a
traditional chin up bar. Especially one of those free standing chin up
bars for the corner of a room. So instead I opted to try the , where chin ups are done frequently.
About the author
with your routine. With multiple hand positions, and the ability to use
inside most door frames, it’s ideal for home workouts. You can also get
other fitness tips and articles from our site as well.
