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OVERVIEW OF CHIN-UP TRAINING
Performing Chin-ups
•
Basic position: shoulder-width grip
1
Grab bar shoulder-width apart, don't straighten your arms 100%.
2
Straighten or bend your legs (>90°), straighten or bend your back
(against swinging).
3
Pull your body up until your chin is level with the bar. Actively contract
your shoulder blades. Don't arch your back too much and don't push
your hips too far forward.
4
Lower in a controlled manner and repeat the chin-up if possible.
Make sure your body doesn't swing.
5
Breathe out slowly and in a controlled manner as you move up, and
breathe in as you come down.
•
Grip variations:
1
Underhand grip/comb grip (supination) > Vertically running muscle
fibres are used.
2
Overhand grip/instep grip (pronation) > Upper part of the latissimus:
Increases the width of the back by training the oblique muscle fibres
(of which there are fewer, making the execution seem more difficult).
3
Hammer grip/parallel grip (neutral hand position) > Trains long fibres
(most of the latissimus, like the underhand grip).
4
Monkey grip (thumb parallel to the other fingers, in contrast to the
closed grip, where the hand completely encloses the bar) > More grip
strength, but more dangerous because of the risk of slipping.
5
With arm loops > Protect your joints and maximise your latissimus
muscles.
•
Gripping distance:
Between 0-130 cm. The wider the grip, the more
difficult and less range of motion. Use a narrow
distance mostly with an underhand or parallel grip
because it is more comfortable and wide mostly
with an overhand grip because anatomically there
is no other way. Reaching too wide reduces the
training effect, since the movement amplitude is not
fully utilised. The angle between the bar and forearm
should be between 90°-60° in the hanging position.
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