Chin-up variations

here is 12 variations of a few types of chin-up and pull up exercises you can do! A chin-up/pull-up is in my opinion the best body weight exercise you can do to build your core strength, grip strength, lats, biceps and forearms!

1) Reverse grip chin-up/pull-up

2) Neutral grip chin-up/pull up (less stress on the wrist, if u have wrist injuries)

3) Palms facing chin-up/pull-up (works the biceps well)

4) 2 second hold chin-up (great for developing strength)

5) Clock-ways and Counter clock-ways chin-up/pull-up (great for forearm and core strength)

6) Wide grip chin-up (targets the lats)

7) Wide neutral grip chin-up (hits the lats and biceps)

8) Close grip chin-up/ pull-up (targets the forearms, biceps and core strength, it's great for developing strength in the clench for mma and muay-thai fighters)

9) Chin-up/ pull-up burpees (strength, agility and endurance)

10) Behind the neck pull-up (emphasis more on the upper back muscles and traps)

11) Weighted chin-ups/ pull-ups (strength)

12) Assisted chin-ups (using a resistance band to take some of the weight off. These are great for developing the strength to do a full bodyweight chin-up or a pull-up. There are different resistance bands you can use and you can also use an assisted chin-up/ dip machine.)

Comments

Post a Comment

Popular posts from this blog

Front Lever Tutorial - Different Methods of Progression & Conditioning Exercises

Image
In this video tutorial I'll show 3 different methods of progression as well as the best conditioning exercises to be able to do a front lever. From a biomechanical point of view the front lever is a type III lever, which is bad news for us because it means we are at a mechanical disadvantage as the effort is much larger than the load. The amount of effort you need to overcome the resistance also depends on the distance between the fulcrum and the center of mass, the greater distance, the bigger the efforts required. There is some misconception about the front lever being mostly a core exercise, when in truth the bulk of the work is done by the back muscles, with the assistance of the deltoids and the triceps.. There is of course an important core activation, in the abs, lower back, and glutes, but it is only secondary. So the first requirement for the front lever is having a strong back. A good way to test this is through your pulling strength. If you can li
Read more

Leg Extensions Exercise with Resistance Bands

Image
Blake Kassel of Liveexercise.com demonstrates the "standing leg extension" using resistance bands. Go to for more great exercises and FREE live fitness bands workouts. The leg extensions exercise is one of the best exercises for the thigh muscles (quadriceps). This exercise actually mimics the function of the thigh muscles - straightening the leg. This exact exercise definitely works the thighs but also requires balance which can strengthen the ankles as well.
Read more