Part 1 - How to achieve your first chin up?
Common amongst many gym goers and non-gym goers is the goal of being able to perform a chin up. And for good reason. It is one of the most effective yet challenging strength exercises out there.
So what is a chin up?
A chin up is defined as pulling yourself up to a horizontal bar - ideally your chin clearing the level of the bar at the top position - from a full hang, with palms facing you.
It is one of the most demanding full body exercises which primarily works the muscles in your back (namely your latissimus dorsi muscle, commonly referred to as your "lats") and your biceps.
As the chin up is a full body exercise, being lighter definitely carries a significant advantage in being able to achieve your first chin up. The simple reason being the less your weigh, the easier and less weight your back and arms have to lift in order to complete a rep.
So how do I achieve my first chin up?
First off, there are a few key benchmarks that you need to achieve in order to work your way towards achieving your first chin up.
Using running as an example, you want to complete a 5km, before running a 10km, before running a half marathon.
The same goes for chin ups.
It is important to state here that performing chin ups can be dangerous and carry some risk factors for some individuals. This information does not constitute medical advice. Please seek help if you want to improve your chin up strength as this is best executed with the help of a fitness professional. We can help you do this.
In part 1, I will go into an example of how to programme your chin ups in order to achieve your first rep.
In part 2, I will cover other important areas to improve in order to help achieve that first rep.
Phase 1
The first benchmark to work towards is being able to hold your body weight at the top position of the chin up for up to 30 seconds.
This is called an isometric hold at the top position of a chin up. Bit of a mouthful!
It is unlikely that you will be able to do this at first. But progressing from the time you can do currently and gradually increasing your hold duration over the course of a few weeks until you can do at least 30 seconds at the top position (without deviating from your position).
It is important to test exactly how long you can hold in the top position so that we can use this as a benchmark to improve your chin up. So complete a timed isometric hold at the top position of a chin up and record your time.
If you can hold at the top for 30s with ease, move onto phase 2.
Example A
Person A can only hold a chin up isometric for 15 seconds total during their testing. This is how I would break it down so that they can start increasing their chin up strength:
Week 1 - aim to complete 3 sets of *10s holds, with 2-3 mins rest in between sets.
*Notice we are not going to the full 15s as this is failure, and we want to stay away from absolute failure if you want to be able to repeat quality sets.
Week 2 - aim to complete 3 sets of 12s holds, with 2-3 mins rest in between sets.
Week 3 - aim to complete 3 sets of 14s holds, with 2-3 mins rest in between sets.
The focus here is to gradually increase your hold time across the 3 sets and build it up to 30 seconds. You want to aim to add a few seconds per week and keep building this up.
In just a few weeks time, you should be able to hold your body weight for 30 seconds at the top of a bar!
Phase 2
The second benchmark to work towards is being able to perform the lowering phase of a chin up and build towards 3-5 reps with a 10 second lowering.
This is called an eccentric chin up.
This is where you start at the top position (using a box or spotter to help you get to the top position of a chin up), and lower yourself down to a full hang under control.
It is important to test exactly how many reps you can do with a 10 second lowering phase on the way down. So complete a timed eccentric reps with the 10 second lowering phase and record how many you can complete.
Example A
Person A can only complete 2 reps with an eccentric chin up, with the 10 seconds lowering speed, before it begins to speed up.
This is how I would break it down so that they can start increasing their chin up strength:
Week 1 - aim to complete 3 sets of 1 rep, with a 10 second lower, with 2-3 mins rest in between sets.
Week 2 - aim to complete 3 sets of max reps with a 10 second lower (*aiming for 2-1-1) , with 2-3 mins rest in between sets.
Week 3 - aim to complete 3 sets of max reps with a 10 second lower (*aiming for 2-2-1) , with 2-3 mins rest in between sets.
*The aim here is to add 1 extra rep per week, whenever that can be achieved.
The focus here is to gradually increase your reps across the 3 sets and build it up to 3-5 reps with a 10 second lower on each rep.
Now the good news is...
Once you are able to complete 3-5 reps with a 10 second lower, you will have the prerequisite strength to be able to perform 1 chin up. Hooray!
You have now achieved a very worthwhile goal of being able to perform a chin up.
Tune in for Part 2 where I go into some more tips on how to achieve your first chin up!
- Coach Alex
