The underhand-grip cousin of the coveted pull-ups, lifting oneself up on the bar and defeating gravity, is considered to be the best display of one’s physical strength.
A ‘notorious’ form of upper body workout, Chin-ups have been a dreaded exercise. Moments when our workout trainer asks us to perform 10 chin-ups, the first instinct of many is to avoid and run away. It is a big challenge indeed!
While men enjoy a slight advantage over women due to upper body strength and body fat distribution, still both sexes find this move challenging. But it is far from being impossible after all impossible is also i+am+possible!
Try these moves to help you build upper body strength so that the bar can be won with a smile instead of a frown.
Holding the body up in air and fighting the gravitational pull requires immense core strength, apart from the upper body strength. This floor exercise repeats the action that will be performed by the core during Chin Ups. Therefore, this stands as a great prep exercise for what’s coming.
Stability Ball Roll Out
Yet another exercise to build core strength, the stability ball roll out works both the upper and the lower body. The forward motion uses the upper body strength to keep the movement in control, and as you squeeze back to the kneeling down position, you will feel the gluteus and the core working. Building strength, a regular practice fires up the core, increases control and aids in the final movement.
Pushups need no introduction and neither a reason to be a part of prep routine for Chin-Ups. Building up upper body strength, this body weight exercise can challenge the core and increase the alignment as well as strength in the lumbopelvic region. Those who regularly practice pushups on the toes (not knees) can definitely see better results while performing Chin Ups.
Straight Arm Hang
There is no alternative to taking the plunge and the Straight Arm Hang exercise does exactly this. Hang in there for as long as you can and experience the pull of gravity, the sweat on the hand, the pressure on the upper body and the core working. Adjust yourself to the changes you are bound to feel with the final exercise. Make sure you are not scrunching those shoulders.
Band Assisted Chin Up
Performing the final move with a little support does more good than harm. The band is not really aiding much as it looks like. Assisting you at the most challenging point, the band helps you go towards the bar, but the upper body does most of the work. As you build strength you can do the work without the band.
We hope these five moves will help you reach the bar and venture beyond it.