fastest way to train chin ups

[WaaZzuupp]

Hi... i will be goign to army by the end of july~.. well i have no choice..... i still cant do even one chin up... anyone of you guys out thre know the fastest way to train chinups???

thanks

 

[Buttzilla]

the best way...have someone hold ur feet. just do a few daily. or if you don't have a spotter use ur biceps, grabbing the bar w/ ur palms facing towards you, the other way (the correct way) uses ur triceps. since u use ur biceps more then your tri it'll be easier to do pull ups...along the way ur training ur triceps to support ur body weight.

 

[StageLeft]

Originally posted by: Buttzilla
the best way...have someone hold ur feet. just do a few daily. or if you don't have a spotter use ur biceps, grabbing the bar w/ ur palms facing towards you, the other way (the correct way) uses ur triceps. since u use ur biceps more then your tri it'll be easier to do pull ups...along the way ur training ur triceps to support ur body weight.

Having somebody hold your feet is a good idea but neither one of them uses your triceps

 

[LuNoTiCK]

Originally posted by: Skoorb

Originally posted by: Buttzilla
the best way...have someone hold ur feet. just do a few daily. or if you don't have a spotter use ur biceps, grabbing the bar w/ ur palms facing towards you, the other way (the correct way) uses ur triceps. since u use ur biceps more then your tri it'll be easier to do pull ups...along the way ur training ur triceps to support ur body weight.

Having somebody hold your feet is a good idea but neither one of them uses your triceps

I was also under the impression that people use their triceps more than their biceps. The triceps make up 2/3 of the arm. But pullups are for the back.

 

[StageLeft]

With palms facing towards you your primary muscles that are getting worked are lats and biceps. With palms facing away from you the same is true although you'll be working more forearms than the former I believe and you'll find it more difficult because you have a less efficient angle with your biceps. This is why a person can curl much more for regular curls than if they're doing curls with their palms facing down in a hammer-curl sort of position.

Triceps may serve a very very minor role in supporting your body and helping against swinging but since a muscle can only contract and never exert force to stretch itself you can tell that pullups/chinups do nothing for triceps because the difficult portion of the movement involves the end of the elbow coming towards the shoulder (biceps) as opposed to the end of the elbow moving away from the shoulder (triceps).

 

[SyahM]

Originally posted by: Skoorb
With palms facing towards you your primary muscles that are getting worked are lats and biceps. With palms facing away from you the same is true although you'll be working more forearms than the former I believe and you'll find it more difficult because you have a less efficient angle with your biceps. This is why a person can curl much more for regular curls than if they're doing curls with their palms facing down in a hammer-curl sort of position. Triceps may serve a very very minor role in supporting your body and helping against swinging but since a muscle can only contract and never exert force to stretch itself you can tell that pullups/chinups do nothing for triceps because the difficult portion of the movement involves the end of the elbow coming towards the shoulder (biceps) as opposed to the end of the elbow moving away from the shoulder (triceps).

wow ... the complexity of this explanation, so hard to understand.

 

[crt1530]

A chair to put your feet on is even better than a workout partner because you don't have to wait around for anybody to train with you. Do them as often as possible. Do not do them if you're sore. Being that you're going in the army, I would put just as much or more emphasis on pushups, situps, and running. I think you'll be doing a lot more of those than pullups/chins.

 

[Saltin]

A good way to train chin ups is to do some chin ups.


Really though, my gym has a chinup/ pullup machine that allows you to add in some weights to make the chinup/pullup easier to do. You start by pulling 66% your weight, (so if you weigh 150, you put 50 on the bar), and away you go.

 

[PG]

You need to start with negatives. Use a chair or something to get into the top position and lower yourself slowly. Do what you can and don't drop so fast as to hurt your shoulders.

With chins..palms facing and easier...or pullups, the biceps tire out first. When doing chins the biceps are in a stronger position in terms or biomechanics so it will feel easier.

The long head of the triceps does go across the shoulder joint and helps pull the upper arm down toward your body so it's possible that part of your tricep could get sore, but pullups and chins are mostly a bicep and back exercise with the biceps getting the brunt of the work.

edit:

Once you can do a few try Pavel's ladder.

http://www.cbass.com/Pavel'sLadders.htm

 

[StageLeft]

Originally posted by: PG
You need to start with negatives. Use a chair or something to get into the top position and lower yourself slowly. Do what you can and don't drop so fast as to hurt your shoulders.

With chins..palms facing and easier...or pullups, the biceps tire out first. When doing chins the biceps are in a stronger position in terms or biomechanics so it will feel easier.

The long head of the triceps does go across the shoulder joint and helps pull the upper arm down toward your body so it's possible that part of your tricep could get sore, but pullups and chins are mostly a bicep and back exercise with the biceps getting the brunt of the work.

edit:

Once you can do a few try Pavel's ladder.

http://www.cbass.com/Pavel'sLadders.htm

I agree with the negatives too!