Chin-Ups For A Great Back

By Andreas Cahling

andreascahling.com

Back to basics is an often-heard mantra in bodybuilding. When it comes to back training nothing is more basic than Chin-Ups. Chin-Ups are also very result producing when it comes to building a wide and muscular back. Chin-Ups can be quite demanding and even an intimidating type of exercise for some individuals. Doing chins require determination and real effort but will richly reward those who include it in their back training regimen. For most people working with the bodyweight alone would be sufficient. Exceptional individuals have the option of using a belt with attachment for adding additional weight. For those not yet strong enough of pulling himself or herself up in a chinning rack, a partner assisting is a solution. Your partner will help by supporting and lifting you a bit at waist level or holding on to your ankles. You might even put your feet on your partner’s upper thighs as part of the support aspect. Yes, I know there are chin up machines in some gyms with adjustable platform support. I personally would prefer an old fashioned Chin-Up rack with a live partner if support were necessary.

"My hair cutter and friend Kim have an ongoing contest. Who can do more chin-ups. Last time I saw her, I could do only 17 and she was able to do 15. I will see her tomorrow and compare again. Today I did 25. Not cheat ones either. My back is already sore. They are a killer."

My favorite type of Chin-Up rack would allow for different grip variations allowing me to work with my palms not only facing me and facing away from me but also with palms facing each other.

1. I start out using a shoulder width grip with my palms facing towards me and pull my body weight up towards the bar with my chest getting as close as possible to the bar.

2. I proceed to do chins with a shoulder width grip but now with my palms facing away from me.

3. Next I will do chins with as wide a grip as possible pulling my chest towards the bar and palms facing away.

4. Now I continue with a wide grip and palms facing away but instead of pulling towards my chest I pull towards my neck and upper back with my head ending up in front of the bar.

5. I might round off with a shoulder width grip and palms facing each other while I pull my chest as high as I can towards the chinning bar.

Each of the 5 Chins-Up exercises will be done two times (2 sets). I might also do some shorter reps (partials) both in the bottom position, starting with arms fully extended, as well as at other points of the movement. When doing partials and starting with arms fully extended I focus on really pulling with my lats and involving biceps as little as possible.

When training back, Chin-Ups are often included as part of my back training routine, with some additional back exercises performed as well.

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Comments

[Tanuki]

Yes, keep your chin up. :(

[lvb]

I'm trying Taunk!!! :)

[lvb]

You would like this Tanuk.
I am bouncing on my new trampoline while watching a Pink Floyd concert movie.
Bouncing really high.

[Tanuki]

I wish I could do that. I have a constantly painful knee (prob. bursitis or other 'itis') so I haven't been bouncing at all lately. I'm very bummed about it, but it makes me feel better to tell you. But, yes, I can imagine your sexy self bouncing absurdly to Pinlk Floyd, or even Fellini (the film-maker, not the band). I suddenly have a film idea.: I'd like to do a movie based on Kafka's The Castle, but have you as the main character instead of "K." Instead of a land surveyor, you'd be the fitness instructor hired through the confusion of bureaucratic incompetence. You'd meet a bartender named "Freddy" who you'd sleep with and decide to marry the next day. I know that doesn't sound like you. Maybe it wouldn't work. Never mind. I'm a little crazy today.