3 Ways to Master the Chin Up

By Thomas King, MSc, CSCS, CSEP-CEP

The chin-up is considered by many to be the true gold standard of fitness. Unlike exercises such as the bench press or deadlift, in which you move an external weight, the chin-up forces you to lift your own bodyweight, giving a true indication of your relative strength.

Despite this, the average gym goer does not frequently use the chin-up as a training tool. Because chin-ups are difficult, lat pull downs are the more favourable option. This is unfortunate since the chin-up is undoubtedly one of the best exercises for strengthening the lats, biceps, forearms, shoulder stabilizers and grip.

In fact, the name chin-up itself is a bit of a misnomer as the goal of a properly executed chin-up is to bring the collarbone to the bar, not just the chin.

The Ideal Chin-Up Technique

-Dead-hang from the chin-up bar with your preferred grip. Pack your shoulders and brace your abs to prevent your low back from going into excessive extension.
-Initiate the pull by focusing on bringing your elbows down to your rib cage. This will help activate your lats.
-Pull yourself upwards until your collarbone makes contact with the bar. Make sure that your chin is tucked at the top of the movement. Don’t hyperextend your neck by looking up.
-Hold the top position for about one second keeping your shoulders away from your ears. Keep your abs engaged and try not to swing.
-Slowly lower to the bottom position and repeat for the desired number of repetitions.

Grip Variations

-Double underhand grip = “Chin-up“
-Double overhand grip = “Pull up“
-Neutral grip (palms facing together) = “Neutral grip chin-up“
-Mixed grip (using a different grip for each hand) = “Mixed grip chin-up“

If you can’t perform a full range chin-up, try adding in these 3 chin-up variations to your workouts. You will build strength for different phases of the chin-up and finally reach that milestone of one perfect chin-up.

1) Improve the Bottom Range: The Banded Chin-Up

These are great if you struggle with the bottom range on the chin-up. To do this variation, attach one end of a long band to the chin-up bar. Next, pull the band down and place it either around your foot (easier/more help) or around your knee (harder/less band help). Follow the above technique guidelines and preform the desired number of reps.

2) Improve the Top Range: The Rack Chin-Up

Next, we’ll tackle the opposite issue. If you struggle with the top range of the chin-up movement, this is the best variation for you. Place a barbell in an adjustable power rack at a height where your arms are fully outstretched and you butt just touches the floor. Your feet can either sit flat on the floor in front of you (very deep squat) or the legs can be crossed in front of you. Initiate the pull by bringing your elbows to your rib cage. Use your legs sparingly to assist you in achieving the full range of motion for the exercise. Repeat for desired number of repetitions.

3) Train the Descent: The Negative Chin-Up

Due to the physiological processes that occur when a muscle is contracted, we are much stronger lowering (eccentric contraction) a weight (or our body) than we are at lifting (concentric contraction) a weight. In addition, our muscles get stronger not just by lifting, but by lowering weights as well. Because of this, the negative chin-up is an excellent variation to strengthen the muscles involved in a chin-up.

Stand on a tall box underneath a chin-up bar. Grab the bar and jump up to reach the top position. Try not to swing. Hold this position steady for 3-5 seconds, then slowly lower your body over a 8-10 second count. Once your elbows and shoulders open fully, stand back on the box, and jump up for your next repetition. Repeat for desired number of repetitions.

Sample Weekly Routine

While it may seem like an unattainable goal when you first start your fitness journey, doing one perfect chin-up is within reach for anyone with the proper coaching and motivation. Using the above chin-up variations should help you reach your goal sooner than you might think! Here is a sample training-week that incorporates the techniques listed above.

Monday – Band Assisted Chin-Up – 5 sets of 5 reps with the band around your feet

Wednesday – Rack Assisted Chin-Up – 8 sets of 3 reps

Saturday – Negative Chin-Up – 3 sets of 5 reps with a 5-10-second lowering phase

Lloyd Hussey

Personal Strength Training by Jon-Erik Kawamoto

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

Jon Howard

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Phyllis Swyer

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

Darrin Goulding

Amanda Shea

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

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