Chin Up Exercise: Difference between revisions

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== Introduction ==
== Introduction ==
[[File:Chin ups.jpeg|right|frameless]]
[[File:Chin ups.jpeg|right|frameless|alt=|350x350px]]
A chin ip is an [[Therapeutic Exercise|exercise]] in which one hangs by the hands from a support (such as a horizontal bar) and pulls oneself up until the chin is level with the support. Such an exercise done with the palms facing inward (a pull up is done with the palms facing outward).<ref>Merriam Webster [https://www.merriam-webster.com/dictionary/chin-up Chin up] Available: https://www.merriam-webster.com/dictionary/chin-up<nowiki/>(accessed 1.1.2022)</ref>
A chin ip is an [[Therapeutic Exercise|exercise]] in which one hangs by the hands from a support (such as a horizontal bar) and pulls oneself up until the chin is level with the support. Such an exercise done with the palms facing inward (a pull up is done with the palms facing outward).<ref>Merriam Webster [https://www.merriam-webster.com/dictionary/chin-up Chin up] Available: https://www.merriam-webster.com/dictionary/chin-up<nowiki/>(accessed 1.1.2022)</ref>


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== Synergists ==
== Synergists ==
[[File:Chin ups Africa Local gym.jpeg|right|frameless]]
A series of powerful muscles in the upper and lower arms kick in to help accomplish this motion. These include  
A series of powerful muscles in the upper and lower arms kick in to help accomplish this motion. These include  


[[Biceps brachii|Biceps brachii,]] [[brachioradialis]] and [[brachialis]].  
* [[Biceps brachii|Biceps brachii,]] [[brachioradialis]] and [[brachialis]].  
* Part of your [[Triceps brachii|triceps]] also helps to stabilise your arm<ref name=":0">AMM Fitness [https://www.ammfitness.co.uk/information-advice/chin-ups-muscles-worked Chinups Muscles Worked] Available: https://www.ammfitness.co.uk/information-advice/chin-ups-muscles-worked<nowiki/>(accessed 1.1.2022)</ref>.
* The [[infraspinatus]], [[Teres Minor|teres minor]] and [[Teres Major|teres major]] also assist your lats when doing a chin-up.
* The lower [[trapezius]] is involved in the mobility and stability of the [[scapula]] during the chin up.
* The [[pectoralis major]] activates as you pull yourself up and over the bar, its contribution is not nearly as much as other muscles eg the latissimus or biceps.
* The [[External Abdominal Oblique|external abdominal oblique]] and [[Erector Spinae|erector spinae]] function to stabilises the trunk during a chin up. They are are required to stabilise the body’s [[Core Stability|core]] to enable the body to be lifted as one solid structure.<ref name=":0" />


Part of your [[Triceps brachii|triceps]] also helps to stabilise your arm<ref name=":0">AMM Fitness [https://www.ammfitness.co.uk/information-advice/chin-ups-muscles-worked Chinups Muscles Worked] Available: https://www.ammfitness.co.uk/information-advice/chin-ups-muscles-worked<nowiki/>(accessed 1.1.2022)</ref>.
Image 2: A man doing a chin up in an African gym
 
The infraspinatus, teres minor and teres major also assist your lats when doing a chin-up.
 
The lower trapezius is involved in the mobility and stability of the scapula (shoulder blade) during the chin up.
 
The pectoralis major activates as you pull yourself up and over the bar, its contribution is not nearly as much as other muscles eg the latissimus or biceps.
 
The external abdominal oblique and erector spinae function to stabilises the trunk during a chin up. They are are required to stabilise the body’s core to enable the body to be lifted as one solid structure.<ref name=":0" />


== Good Form ==
== Good Form ==
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* Perform smooth reps
* Perform smooth reps
* The arms should be straight at the start of each rep but not a dead hang.
* The arms should be straight at the start of each rep but not a dead hang.
* Keep your glutes and abs tight. This helps you stop swinging.
* Keep your [[Gluteus Maximus|glutes]] and [[Abdominal Muscles|abdominals]] tight. This helps you stop swinging.
* No half reps. When you can no longer get a full rep, the set is over
* No half reps. When you can no longer get a full rep, the set is over
* Avoid extreme grips positions (super-narrow or super-wide). For chin-ups (palms facing you), try one hand space inside of a shoulder-width grip. For pull-ups (palms away from you), try one to two hand spaces outside of shoulder-width.
* Avoid extreme grips positions (super-narrow or super-wide). For chin-ups (palms facing you), try one hand space inside of a shoulder-width grip. For pull-ups (palms away from you), try one to two hand spaces outside of shoulder-width.
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Because the pull-up is an advanced exercise that not all lifters can do, there is a easier version to start with:
Because the pull-up is an advanced exercise that not all lifters can do, there is a easier version to start with:


Position a chair so it faces you when you are hanging from the pull-up bar. Position it so the front edge of the seat is almost directly under the bar. Grab the pull-up bar with an overhand, shoulder-width grip and place one foot on the seat of the chair. Allow the other leg to hang down toward the floor. Press through your foot as you pull yourself up. Only provide as much assistance as you need to complete the pull-up. Focus on pulling with your upper body, specifically your back muscles<ref>Live Healthy Assisted chin ups with a chair Available: https://livehealthy.chron.com/assisted-pull-ups-using-chair-7355.html<nowiki/>(accessed 1.1.2022)</ref>.
Position a chair so it faces you when you are hanging from the pull-up bar. Position it so the front edge of the seat is almost directly under the bar. Grab the pull-up bar with an overhand, shoulder-width grip and place one foot on the seat of the chair. Allow the other leg to hang down toward the floor. Press through your foot as you pull yourself up. Only provide as much assistance as you need to complete the pull-up. Focus on pulling with your upper body, specifically your back muscles<ref>Live Healthy Assisted chin ups with a chair Available: https://livehealthy.chron.com/assisted-pull-ups-using-chair-7355.html<nowiki/>(accessed 1.1.2022)</ref>
 
== Resources  ==
*bulleted list
*x
or
 
#numbered list
#x


== References  ==
== References  ==


<references />
<references />
[[Category:Exercise Therapy]]
[[Category:Sports Medicine]]
[[Category:Muscles]]

Revision as of 06:48, 1 January 2022

Original Editor - Lucinda hampton

Top Contributors - Lucinda hampton, Kim Jackson and Chelsea Mclene  

Introduction[edit | edit source]

A chin ip is an exercise in which one hangs by the hands from a support (such as a horizontal bar) and pulls oneself up until the chin is level with the support. Such an exercise done with the palms facing inward (a pull up is done with the palms facing outward).[1]

  • Most upper body exercises will help with chin-ups. Lat pulldowns, rows, and bicep curls will all be beneficial if the ultimate goal is achieving a chin-up with correct form.

Prime Mover[edit | edit source]

Latissimus dorsi (lats) is the most powerful pulling muscle in your back, and during a chin-up, it’s the primary mover.

Synergists[edit | edit source]

Chin ups Africa Local gym.jpeg

A series of powerful muscles in the upper and lower arms kick in to help accomplish this motion. These include

Image 2: A man doing a chin up in an African gym

Good Form[edit | edit source]

Technique in all exercises in key.

  • Perform smooth reps
  • The arms should be straight at the start of each rep but not a dead hang.
  • Keep your glutes and abdominals tight. This helps you stop swinging.
  • No half reps. When you can no longer get a full rep, the set is over
  • Avoid extreme grips positions (super-narrow or super-wide). For chin-ups (palms facing you), try one hand space inside of a shoulder-width grip. For pull-ups (palms away from you), try one to two hand spaces outside of shoulder-width.
  • Vary your grip style to keep the joints healthy. Rotate between grip variations every couple of months (under-hand, over-hand, neutral). If one particular grip style feels uncomfortable, don’t do it.[3]

Chair Assisted Chin Up[edit | edit source]

Because the pull-up is an advanced exercise that not all lifters can do, there is a easier version to start with:

Position a chair so it faces you when you are hanging from the pull-up bar. Position it so the front edge of the seat is almost directly under the bar. Grab the pull-up bar with an overhand, shoulder-width grip and place one foot on the seat of the chair. Allow the other leg to hang down toward the floor. Press through your foot as you pull yourself up. Only provide as much assistance as you need to complete the pull-up. Focus on pulling with your upper body, specifically your back muscles[4]

References[edit | edit source]

  1. Merriam Webster Chin up Available: https://www.merriam-webster.com/dictionary/chin-up(accessed 1.1.2022)
  2. 2.0 2.1 AMM Fitness Chinups Muscles Worked Available: https://www.ammfitness.co.uk/information-advice/chin-ups-muscles-worked(accessed 1.1.2022)
  3. Ripped Body The ultimate chin up work out Available: https://rippedbody.com/chin-up-pull-up-progress-guide/ (accessed 1.1.2022)
  4. Live Healthy Assisted chin ups with a chair Available: https://livehealthy.chron.com/assisted-pull-ups-using-chair-7355.html(accessed 1.1.2022)