chin ups for beginners

spikefoot

Hey, I put a chin up bar in my office as a convenient way to do some practical exercise during the day. I am need of some advice in order to get the most benefit.

I can only do 2 chin ups from standing position (arms opened to about 110 degrees). I cannot do them from a hang.

However, I can do a bit of a jump and then have the strength to lower myself down slowly. Which actually is quite a workout when I do a bunch in a row. I can do 8 or so of these.

Here is my question: Should I continue to do the assisted jump with a slow lowering down or stick with the full chin up from standing position and max out at 2.

Or maybe ideally do both until I start to see some progress

This is not my only means of exercise and I am working on my strength with weights too.

JennieAL

Bump (because I'm currently doing the assisted ones with a chair just as you described until I can do a real one)

walkner88

One small tip I can tell you about pullups is an old one I learned. Most people are using their arms for this instead of their back the way the should. So next time you go to do pull ups pretend that there is an orange between your shoulders and your trying to squeeze it. This will help you shift the movement to your much stronger back muscles.

therealangd

I love this post about chin ups / pull ups.

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

walkner88

Oh also you can get the resistance bands for pretty cheap and hang them from both sides of the chin up bar and then wrap it under your knees. This will help take some of the weight off and let you practice with your form.

therealangd

Oh also you can get the resistance bands for pretty cheap and hang them from both sides of the chin up bar and then wrap it under your knees. This will help take some of the weight off and let you practice with your form.

I just saw that on youtube the other day. I'm waiting for my next back workout to give it a try.

skybird455

you can also use the assistance of a chair and just keep moving the chair further out each time

ghiaguy

Do the max that you can from a hang then finish off with the assisted with the slow lowering. Maybe you could do some underhand grip (palms facing you) chins as well. They're usually easier.

JennieAL

One small tip I can tell you about pullups is an old one I learned. Most people are using their arms for this instead of their back the way the should. So next time you go to do pull ups pretend that there is an orange between your shoulders and your trying to squeeze it. This will help you shift the movement to your much stronger back muscles.

This is a good tip. I've read similar things regarding engaging the back... but this orange between the shoulders imagery sticks. Thanks!

cheerocracy

bump!

Motivation

If you can afford it try using one of these. They promote proper form and still require you to isolate the muscles needed for pull ups.

http://www.amazon.com/Lifeline-4-PUR-USA-Pullup-Revolution/dp/B003KNC1MO

jesscod

I'm currently on a workout regimen to get myself to do 20 unassisted pullups. Its 5 weeks if you can do 3-5 pull ups, but I started out not even being able to do one! If you google 20 pull up plan you can find the pdf. I can now do two full unassisted pull ups! When you talk about jumping and slowly coming down, that is called a reverse pull up - and it is easier than a regular pull up but still challenging enough - I did only these for a couple weeks and it helped me out a lot check out that pdf though!