There is one exercise that is considered by professionals in the field of strength training as the king of upper-body exercises: the chin-up. The typical trainee’s program usually consists of variations of the bench press, some curls, and maybe some lat pull-downs. While this seems to be the status quo, it’s hardly an effective way to develop muscle size and strength. The chin-up (and it’s variations), when performed properly, is one of the most efficient and effective exercises for upper-body development. As the saying goes, the chin-up is to the upper-body what the deadlift is to the lower body.
The terms “chin-up” and “pull-up” actually refer to the orientation of the hands during the exercise. A chin-up is when the bar is grasped with an underhand grip (supinated), while a pull-up, a variation of the chin-up, is when the bar is grasped with an overhand grip (pronated). Both exercises are extremely effective at developing the latissimus dorsi, trapezius, posterior deltoids, the biceps brachii and brachialis, and muscles of the forearm, such as the brachioradialis.
Chin-ups used to be a standard exercise in physical education classes. I remember doing them while the girls did the flexed arm hang, but with the growing rate of obesity in kids and young adults the training standards in schools have also changed to keep in accordance with the deteriorating fitness levels of young Americans. The fact is that many of the strongest and fittest athletes in the world make chin-ups a staple in their training programs.
Most Special Forces units require applicants to perform a number of chin-ups, or pull-ups, in selection and evaluation and are part of their physical training. Being able to do chin-ups and pull-ups in full combat gear can simulate urban combat conditions. In the Marine Corps male Marines must perform 20 pull-ups to max out the Marine Corps Physical Fitness Test. If you'd like to be able to improve your chin-up and pull-up performance and master other compound bodyweight exercises, this Guide to Calisthenics might be beneficial.
In his book Functional Training for Sports strength coach Mike Boyle, who has coached a number of collegiate and professional athletes, writes that the strongest NFL linemen (320 pounds) can perform 7+ chin-ups, an NFL skill position player can perform 15-20, and a Division 1 college male can perform 20-30. These numbers are not averages, but the numbers of the top performers and demonstrate what can be done with proper program design.
Every healthy athlete should be doing chin-ups, or at least training to be able to perform chin-ups. Many people often lack the strength to do chin-ups so lat pulldowns are done instead because they’re easier, but easier is never an effective way to build size and strength.
Pull-downs don’t require the same level of muscle activation or develop strength as effectively as chin-ups. Pull-downs require you to move a free-moving object (the bar, in this case) around a fixed object (the body) and it’s much easier to use momentum and recruit muscles of the lower back to perform the exercise. Pull-downs definitely have a place in a program, but do not belong as a staple exercise for building upper body strength just as leg extensions should never replace variations of the squat for developing the lower body.
Pulling the body around a fixed object ensures the muscles of the upper-back; the flexors of the upper-arm, such as the biceps brachii; and the forearm flexors are overloaded, which is necessary for developing size and strength. It is not uncommon for an athlete to increase the size of their upper-arms and forearms and set new personal bests on other lifts when becoming proficient in all variations of the chin-up.
It should be noted that lifting straps should rarely be used for chin-ups. The use of lifting-straps can detract from improving grip strength and overall forearm development. Grip strength shouldn’t be a limiting factor in performance and a great way to develop grip strength is forgoing the use of straps on all pulling exercises, like chin-ups, rows, and deadlifts.
Becoming proficient in variations of the chin-up can also ensure that the muscles of the upper-back are in balance with the muscles of the front deltoids and chest. There’s a saying in strength training, “the best way to have a strong agonist is to have a strong antagonist.” Put another way, the best way to have a strong chest is to have a strong back. Ensuring muscle groups are balanced better prepares an athlete for future strength gains.
Many young athletes have a tendency to overemphasize the bench press, as covered in the previous article. Getting strong in all variations of the chin-up can increase the loads used in the bench press variations and overhead press because the muscles required for stability of the shoulder girdle and torso are thoroughly worked with chin-ups and pull-ups. Thoroughly developed upper-back muscles and shoulder stabilizers provide a stronger and more stable base of support, which allows more weight to be handled in the primary pressing movements.
Chin-ups performed with the hands shoulder-width apart provides the greatest range of motion for the lats and biceps and a pull-up with the same hand width works the muscles of the forearm much harder. In a study published in the December 2010 issue of the Journal of Strength and Conditioning Research the researchers observed “The pectoralis major and biceps brachii had significantly higher EMG (electromyographic) activation during the chin-up than during the pull-up, whereas the lower trapezius was significantly more active during the pull-up.” The researchers go on to say that, “A general pattern of sequential activation occurred suggesting that pull-ups and chin-ups were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus dorsi recruitment.”
Regardless of the variation of the chin-up being performed, the legs, torso, and upper arms should all remain aligned throughout the exercise. In order to achieve the greatest range of motion and get the most muscle activation the arms should be straight and the shoulder blades “disengaged” when in the starting position (the dead hang position). Strength is only gained in the range of motion trained, so, be sure the chin clears the bar at the top of the movement and the elbows are fully extended in the bottom position.
Begin the chin-up by retracting the shoulder blades to initiate the movement. As the chin passes over the bar, fully contract all of the muscles engaged. At the end of each rep extend the elbows and allow the shoulder blades to disengage before retracting them once again to initiate the next rep. Learning to properly retract the scapulae is critical for all pushing and pulling exercises because it provides a stable base of support to both pull and push from. Retracting the scapulae is critical for shoulder stability and preventing injuries to the shoulder.
A study published in Japan entitled “Significance of Weakness of Grip Strength in Rotator Cuff Tears”, published in a 2002 issue of the journal Shoulder Joint, observed a relationship between weak gripping strength in individuals who had sustained a tear in the rotator cuff. It may be inferred from this study that developing the muscles involved in gripping may provide a protective mechanism for the muscles of the rotator cuff.
A lack of grip strength is often a weak link in chin-ups, but, as mentioned above, athletes should rarely be allowed to use straps. A common trend in strength training is to look for ways to make an exercise easier, but making an exercise easier makes that exercise less effective for developing size and strength.
Many strength programs for football are based around powerlifting methods and many powerlifting organizations allow the use of different kinds of assistance gear, like bench press shirts, straps, wraps, belts, etc., but as mentioned in a previous article, powerlifters are training for their sport, not for football. Therefore, when training for sports performance assistance gear, like wrist straps, knee wraps, lifting belts, etc. should rarely be used. My view is if you can’t use it on the field don’t use it in the weight room.
At first, an athlete may not be able to complete many reps in the chin-up when not using straps, but forgoing the use of straps will strengthen the grip and reestablish proper strength ratios between the gripping muscles of the forearm, the upper arm and the muscles of the shoulders, chest and back.
A very effective method for developing grip strength and increasing chin-up performance is to perform chin-ups and pull-ups on a thick-bar. Since thick-bars are not commonplace in weight-rooms (although they should be) a great alternative is to invest in a set of FatGripz. They quickly convert the handle of any chin-up bar, barbell or dumbbell into a thick-bar. Another alternative to convert a bar into a thick-bar is to wrap a towel or piece of foam rubber around the bar.
Another effective method for increasing chin-up performance is to work on “negatives.” Research has repeatedly demonstrated that emphasizing the lowering phase (eccentric phase) of an exercise is one of the most effective ways of increasing strength. Accentuating the eccentric phase of an exercise focuses on slowing down the lowering phase of an exercise as the muscle is lengthening, or stretching. This leads to faster strength gains, quicker muscle tissue repair and an increased metabolic rate. Working on negatives with a thick-bar makes this method even more effective and is a great way to improve chin-up performance in record time.
One way to begin working on eccentrics is to have the athlete stand on a bench that enables them to get their chin over the bar. Once their chin is over the bar have the athlete step off the bench and lower themselves under control as slowly as possible. If an athlete is weak this may only take 7-10 seconds. If this is the case have the athlete perform 4-6 reps taking 7-10 seconds to lower themselves per rep and have them perform 4-5 sets. Have the athlete keep track of how long it takes to lower themselves under control with a stopwatch and increase the time by 2-3 seconds per rep over the next several weeks. Build up to 30 seconds for the lowering phase for 1 rep and perform 4-5 sets. When an athlete can control himself in the eccentric phase for 30 seconds it generally translates to being able to perform a full chin-up.
Once an athlete can perform a chin-up the same loading parameters (sets, reps, tempo and rest intervals) for developing maximal strength can be used to increase chin-up strength. Once an athlete can perform 12 chin-ups with proper technique the use of a dip belt will enable an athlete to use additional loads by attaching plates or dumbbells to the belt. While being able to perform multiple repetitions in chin-up variations is impressive certain rep brackets yield different training effects. For example, 10-12 reps are optimal for developing muscle size where 1-3 reps are optimal for developing maximal strength. In order to maximize the size and strength benefits from chin-up variations a variety of loading parameters should be used for the best results.
Variations of the chin-up are some of the best exercises for developing upper-body size and strength. Many professionals agree that the chin-up is to the upper body what the deadlift is to the lower body; that is, there is no exercise you can replace the chin-up with that will give you the same benefits. The key to progressing in the chin-up is to identify the weak links in the movement and develop those areas. Always train through a full range of motion and execute each rep of every set with proper technique. As the saying in strength training goes, repetition is the mother of skill.
For more information on properly designing a chin-up specialization program contact me at chris@athleticsi.com.
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