The Best Chin Up Routine: Why (and how) you should add some chin up exercises to your daily life

there The classic strength training story About a shirtless personal trainer and his father-in-law. And about chin operations. The trainer made him get stronger without doing much work by outfitting him with a homemade pull-up bar in the basement and asking him to do five reps whenever he went downstairs. Over a few months, averaging between 25 and 100 chin-ups a day, he was able to perform 20 in a row.

It’s a somewhat counterintuitive principle. Shouldn’t you get stronger taking action? Shouldn’t this all be done at once? Most of us live and exercise separately: our jobs and lives are their own, and so, even if we work from home, we put up a wall between where we live and where we sweat. Get more active, get more steps, or work out more with heavier weights. But most of us only move when the time is right.

But the third method – doing as little of the time as possible – may be the best way. It’s close by A workout snack, a concept from GQ Fitness columnist Joe Holder. In his words, the workout snack is a short 20-minute workout that “fits into those bite-sized empty pockets of your day that you often don’t know what to do with,” and that breaks a bit of a sweat, but not a workout. The five-way pull-down position is even lower. You don’t even need a full minute. All that’s needed is a good bar—one in the door, or a standalone setup—and remember to do a few reps each time you pass by.

The science is simple. Roughly speaking, the “sub” or easy lifts help improve the mind-muscle connection even if they don’t send us into the red. Known as groove grease, the more pull-ups we do, the faster the signals travel from our brains to our muscles, and the easier the exercise becomes over time.

The shape is simple, but it can take some time to master. in pulling, hands facing outward; On the chin, they enter. Grab the bar by your shoulders, hook at the bottom, and then pull yourself up, all the way to your chest. Move with your chin up and your body in line, and try not to “Cape—This is what CrossFitters do. Focus instead on staying still. Then lower yourself back down, but more slowly.

If you can’t reach a pull, work on the eccentric — the lowering — portion of the lift. Go to the top of the bar — you can jump or use a chair — and lower yourself as fast as you can. (preferably a few seconds). Then do more. Eccentric movements are a magic key to strength: They build more muscle than the other parts of the lift, so after enough negative half-pulls, you’ll be able to complete the entire movement.

So what is the bar to get? It’s a bit like a camera: form matters far less than how you use it. There are a few different varieties. Cantilever rods do not come with hardware, go into doorways, and stay there, thanks to body weight and tension. Other bars are installed in door frames, walls or ceilings, but feel better in gyms or garages at home. Stand-alone stations may be the best long-term options: they have higher overhead clearance, and thus allow for more advanced movements, such as strengthening muscles. But they need more space.

The main thing? Don’t think about it. The important thing is to get on the bar, and get a few dozen pull-ups a day.


Best pull up bar

This will extend over basically any door and support up to 440 lbs – no hardware, no drilling.

Another great pull up bar

If you don’t want the bar permanently placed in the entryway of your home, it will be stored away after use. It also works on dips.

Best Bolt On Pull Up Tape

If you have a dedicated wall space, bolted strip is almost always the more solid option.

Best free standing pull up bar

The extra height over the top allows this bar to function like a park jungle gym. It is perfect for toning muscles and lifting back.

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