Want to do a chin-up? Here’s how! - It takes more than strong arms to do a chin-up; it is actually a total-body movement that requires complete stability from the chest down so that the lats, upper back, shoulders, and arms can do their work. Here’s a chin-up progression that requires nothing more than the chin-up bar and a box! 💪 - 1️⃣ Isometric Hold – Use a box or step to get your chin all the way above the bar. Hold your chin above the bar for as long as you can. Keep your feet slightly in front of you to minimize swaying, and keep your shoulders back by thinking about squeezing your shoulder blades together. Aim for a 60 second hold - 2️⃣ Negatives – Get your chin all the way above the bar, and think about lowering your body down as slowly as possible. Minimize swaying. Aim for a 15-second lowering portion, or 5 reps of at least 3 seconds long. - 3️⃣ Band-assisted Chin-up – Now that you’ve demonstrated the strength to control the phases of the chin-up, use a band to assist you on the way up. Aim for 8 reps with the lightest band you can use and lower with full control. - 4️⃣ Partner Chin-up – Like with the band, this will also be assisted, but have you partner only help you on the way up when you absolutely need it. Lower slowly under your own power. Aim for 5 reps here. - 5️⃣ Chin-up – Now you’re ready to attempt your full bodyweight chin-up. Aim for 1 full rep first, then continue building that number! - #fitness #nyc #jeffhalevy #fitfam #bodybuilding #weightlifting #powerlifting #gym #gymtime #workout (at Halevy Life)
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