Body fitness

Chin Ups Workout For Beginners & It’s Types

Chin-Ups For Beginners

Chin Ups For Beginners – Chin-up is a great bodyweight exercise, by which you can also complete many types of fitness goals.  This is that exercise which you can also do at home. There are many people who are very confused between the difference of the Chin Ups and Pull Ups, So for understanding the whole difference you can read – Chin Ups Vs Pull Ups. The interesting thing about this exercise is that it has many types that lead to a chin-up workout at another level. The main benefit to me of lifting different types of chin ups is that it targets more muscles with greater efficacy.

If you are a beginner, you are in the right place, let me tell you the details of how you can perform chin-ups.

Chin Ups Muscles Worked 

Here are the muscles worked when performing a chin up:

  • Latissimus dorsi: 117-130%
  • Biceps brachii: 78-96%
  • Infraspinatus: 71-79%
  • Lower trapezius: 45-56%
  • Pectoralis major: 44-57%
  • Erector spinae: 39-41%
  • External oblique: 31-35

Primary Chin Up Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)

Secondary Chin Up Muscles Worked

  • Rhomboid Major (Upper Back)
  • Trapezius (Upper Back)  …etc.

How To Do Chin Ups For Beginners?

Always start chin ups workout with the simple Chin up exercise. This is the simplest form of the chin ups. Lets us read all steps to perform chin up.

  • Bar Holding & Gripping

For doing chin ups you have to hold the bar with a supinated (in other words – underhand) grip. In this grip, your palms are toward your shoulders.

Grab Bar with the supinated grip, Keep the hands slightly wider than the shoulders.

 

 

 

  • Starting/Original Position

Then hanging on the Bar, Keep your legs straight or you can keep your leg in 90 degrees(with respect to the body) Back. Perfect legs posture gives proper pressure to the lat and arms muscles.

 

  • Prepare To Start

Squeeze your shoulder blades together — this will ensure your lats and rhomboids are activated during the lift. Not squeezing the shoulder, could result in shoulder discomfort or overuse injury. Then contract the core, Back, and glutes.

 

  • Movement 

Pull Your body up, by bending down your elbows. Till your chin crosses the bar OR chest touches the Bar. Reverse At the Top.

And Slowly lower down body by straightening arms, till Body comes in the Original/Starting Position.

 

 

 

These are the basic steps to perform chin up exercise. There are some points that you should remember/apply during exercise.

  • Start Exercise after doing warm up of the full body.
  • Keep your Legs static during the whole chin-ups workout.
  • Do not use lower body momentum to lift your body Up.
  • Lower Down Your Body Slowly(Do Negative slow).
  • Do not forcefully touch the chin to the bar forcefully by stretching the neck.
  • Follow Full Range of motion.

 

Different Types Of Chin Ups

1. Close Hands Chin Ups

Primary Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)
  • Triceps brachii(Tricep Muscle)

Steps

  • If you have close-grip handle then fixed it on the bar or you can use towel, Loop the towel around the Bar.
  • Hold both handle/ends of the towel with the neutral grip and get hang on it.
  • Pull your body up, by bending arms, Till chin crosses the bar.
  • Wait for a Second at the top and lower down your body to come in the original position.

 

 

 

Different Types Of Chin-Ups

2. Towel Chin Ups

Primary Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)

Steps

  • Loop the towels around the Pull-Up bar a bit wider than shoulder-width apart.
  • Grab both endpoints of the towels and get hang on it with a neutral grip.
  • Pull your body up, by bending down both elbows, Till chin crosses the bar.
  • Wait for a Second at the top and lower down your body to come in the original position.

#Note – For this exercise, you need to choose strong towels that can handle your load.

 

 

3. Wide Grip Chin Ups

Primary Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats More Activated)
  • Teres Major (Outer Back)
  • Triceps brachii(Tricep Muscle)

Steps

  • Hold Bar, 5 inches wider than the standard chin ups with the supinated Grip.
  • Then hanging on the Bar, Keep your legs straight.
  • Lift your body up by bending arms, Till chin crosses the bar.
  • Wait for a Second at the top and lower down your body to come in the original position.

#Note – If you are not comfortable with wide hand grip chin ups, then you can choose standard chin ups instead.

 

4. Weighted Chin Ups

This type of chin up is not for beginners as it requires extra weight to lift with bodyweight. And in the beginning phase, if you do this then you may get hurt in the shoulders, triceps, and body joints. The main purpose of this type of chin up is to increase the pressure on the body muscles to gain more and faster results.

In the mediate stage of the chin ups workout you can add weighted chin up in the workout. The primary muscles worked during weighted chin ups are

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)
  • Rhomboid Major (Upper Back)
  • Trapezius (Upper Back)

Steps

  • Stick a dumbbell between your feet OR Add weight through pull up belt.
  • Then hold bar like standard chin up and hang on it.
  • Pull your body up, by bending down both elbows, Till chin crosses the bar.
  • Wait for a Second at the top and lower down your body(Slowly) to come in the original position.

#Note – Carry excessive weight during chin up could cause joints pain problem.

 

5. One And Half Chin Up

Doing half chin ups is a mistake(Incomplete Range Of Motion) but in the case of this chin up you can do this. This type of chin up is the sum of two repetitions. One is Half and the second one is Full.

Primary Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)

Steps

  • First, hang on the bar with standard chin up grip and hands position.
  • Pull your body up, Till chest touches to the ground Or chin passes the bar.
  • Stop a second at the peak and lower down your body Half(Till your biceps and forearm make an angle of 90 degrees).
  • Wait for second.
  • And again pull Body up and then slowly lower down your body to get back to the original position.

6. Super Slow Chin Up

This is the one amazing type of chin up to increase the strength and size of the body. The strength and calorie burning rate of this chin up are also good.

Primary Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)

Steps

  • First, hang on the bar with standard chin up grip and hands position.
  • Pull your body up in Super slow motion, till it chin passes the bar.
  • Hold for a second at the top and lower down your body(In Super slow motion) to get back to the original position.
  • Repeat this for more repetitions.

#Note – The main benefit of doing this type of chin up is that It will increase the pressure on all primary and secondary worked muscles which are good for the results.

 

 

Why You Should Add Different Types Of Chin Ups In Workout?

There are 4 main reasons to add all types of chin ups in the workout.

  • Boring – If you are feeling bored from one type of chin-ups then you can try these types of chin-ups. Every type of chin-ups you give you different Experience and adventure.
  • Endurance – In short, you can say that It is the ability to do more Chin Ups. Endurance = All over strength of the body. Doing types of chin-ups surely helps you to increase the endurance of the body.
  • Cover-More Muscles – Every type of chin up targets different types of muscles. You can also see this difference in all types of chin-ups muscle description(Mentioned Above). All over by doing types of chin up, you can target more muscles of the body with greater efficacy.
  • Faster Results – By performing different types of chin ups you can gain chin ups results more fastly.

These are the main 4 reasons that bind you to do these different types of chin ups. So Add all Intresitn types of chin ups in your workout and gain all amazing benefits.

 

Benefits & Results Of Doing Chin Ups

  • Enhance grip strength
  • Build Forearms
  • Increases core strength
  • Development of upper body muscle/strength and possible overall health
  • Strengthen the arms and shoulder muscles
  • Improve Mental Health – (Reducing anxiety symptoms, Reducing fatigue, Reducing depression)
  • Improves Body Posture

For reading about the detailed Benefits of the Chin Ups and It’s Real Results then you can read – Chin Ups Benefits And Results. 

 

Final Words

After reading the whole article you clearly have known about How much chin up exercise is amazing. The main thing that I like about this exercise and It’s types(Expect Weighted Chin Ups) is that It is very beginner’s friendly.

#Most Important – Avoid all mistakes during chin ups. And for the results, with workout also focus on the Diet and Rest.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.

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