Chin Ups - Advice Please!

fhunter91

Hi all,

For a long time I've wanted to be able to do a chin up (and, eventually, a pull up... apparently they are different things). I was wondering what advice you all might have for someone trying to develop the upper body strength needed for that.

Bit of background info: I have begun jogging almost everyday and I also do some body weight exercises (push ups, shoulder presses, squats, lunges, wide-grip curls, tricep dips, etc.) that I can never bother to try and log. Also, I don't have a pull up bar or a gym membership - for this exercise, I have a smooth, sturdy tree branch at my disposal

I've tried researching this topic but everything I've read requires equipment (assisted pull up machine, etc.) that I don't have access to. So any and all help would be greatly appreciated!

CDSaints427

check this out:

http://www.menshealth.com/fitness/pullups

tryclyn

http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/

Has some options that you might be able to adapt to whatever equipment you might have on hand.

Or maybe check out "Convict Conditioning" and "You Are Your Own Gym"

eslcity

You can either get a helper to hold your back or legs as you go up... or if you can't find any one willing to help then get a band

These will help you develop your chin up ....

fhunter91

Thanks for the websites guys.. I'd seen the Nerd Fitness one but not the Men's Health one. I guess negatives are the easiest way to go, huh?

But what about the back exercises mentioned in Nerd Fitness? Aside from bent-over rows and the body weight rows (figured I can make the bar out of a broom and a couple chairs), are there any other back exercises that might be helpful?

jjplato

Negatives for sure. I still use them, to increase the number of clean pull-ups I can do. Currently, I can do about 15 clean, and then I'll finish off the set with 4 or 5 negatives, using a stool to raise myself back up.

eslcity

Well... if you are just looking to build up your chin-up/pull-up... those are the exercises that you should do...

and the machines and rows will not help you... as much as you would hope...
and it is always sad to see these big gym guys strugglying with pull-ups....

suiteblooms

I've just recently achieved status as a pull up capable woman, but more than one is tough for me. I hate pull up assist machines, but I've used the giant rubber band as a helper to build my strength and get my muscles used to doing the motion. Another one I do is a pull up with my leg straight in front of me with my foot on the back of the back of the machine (you could use a wall for this) Planting my foot on a vertical surface and letting my arms do the pulling with my leg just hinging at the hip takes just enough weight off. Also... even if you can't do one yet, attempt it at least 4 x per week. Eventually you will feel yourself moving all the way up and you'll be surprised that your body is finally cooperating.

ninerbuff

Look up "inverted pullups". Start there.
I currently have 10 females who couldn't do one pull up and now can due to the diligent work at inverted pullups (usually on a Smith Machine since it's easy to change the height).

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

eslcity

I use the band also... i first started out with the black band..Tension range: 25-50LBS.. and then when to the red band 10-25lbs Tension

fhunter91

Awesome - thanks everyone. I'll look into getting a band for sure!

Also, thanks to @suiteblooms for your response - I am a woman (not a "big gym guy") so it was nice to have another female chime in with advice