Today we’re going to talk about chin-ups and pull-ups. They’re usually one of the most frustrating exercises for new lifters.
Everyone would love to be able to hop up to a chin-up bar and bang out 15 reps right?
But can you do it? Are you actively working towards doing it?
They are a great barometer of overall fitness (though no single movement is proof of anything).
The average person can only do one or two bodyweight chin-ups (grip with your palms towards you).
Even most lifters can only do 3 or 4 reps.
And there are sadly many people who can’t even do a single rep.
Stats are generally worse for pull-ups (grip with palm facing away from you).
Because they are difficult, most people resort to the pull-down machine. While the pull-down machine isn’t bad per se, it gives people an excuse to never get strong enough to do 10 or 15 reps of bodyweight chins.
But for you, since you are reading this, that’s all going to change!
Effective Techniques For Doing More Pull-ups and Chin-ups
Here’s what I recommend, in sequence. Once you can do what is prescribed, move to the next one. Don’t try to do all these in one workout – you’ve burn out and not see progress.
- Simple Hangs
- Hang for at least 60 seconds. Do 4 sets per workout.
- Half Hangs
- Again just hang, but this time your arms are bent at 90 degrees.
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