Chin ups are one of the best upper body strength exercises and are excellent for promoting fat loss because they tax the muscular system and burn a large amount of calories. The problem occurs when chin ups become a daunting exercise because they are so difficult for many people, especially women. Because of this, many individuals (men and women) shy away from the exercise because they just don’t know where to start.

In this three part series of articles I will break down the exercise and give tips on how to build up your strength and fitness so you can begin to perform them on a regular basis.

A lot of people resort to exercises like lat pull downs and rows because they cannot perform chin ups. These are great movements but if you really want to develop a strong and fit body with a high potential for fat loss and calorie burn, then you need to perform larger movements and chin ups are one of the best.

The best way to begin a chin up program is to seek the help of a qualified and nationally certified personal trainer. A trainer can help you to develop a proper scheme of repetitions and monitor your progress so that you know when you are ready to take the next step or modify your technique if necessary.

If you do not have access or resources for a fitness trainer, then here is the first step toward developing a solid chin up program.

Inverted Rows or Body Rows:

Inverted rows are also called body rows and these are a great starting point for people who cannot yet perform a chin up. In order to perform an inverted row, set up a barbell in the squat rack at just above waist height. You want this height for now and as you get stronger you will lower it a notch or two.

o Lie on your back under the bar with your knees bent

o Grasp the bar with a shoulder width grip, arms straight

o Lift your hips off the ground

o Pull your shoulder blades down and back to activate your upper back muscles

o Using your back as the primary mover, pull your body up with your chest coming toward the bar

o Slowly lower your body toward the floor without relaxing your back muscles at the end of the movement

o Repeat for as many repetitions as you can, 3 sets

Once you can perform 3 sets of 8 repetitions, lower the bar one notch and continue to build up the repetitions. You always want enough room to fully extend your arms without releasing the tension in your upper back. Having a personal trainer watch your technique is important because you want to maintain a tight and straight back without using momentum.

As you progress in this fitness program and your strength increases, you can straighten your legs, then eventually elevate your feet on a bench and set the bar at waist height. You should be able to perform 3 sets of anywhere from 6-12 repetitions.

Use this progressive model to improve your upper body strength and fitness levels. Stay tuned for the second part of this article to learn more about chin up progressions. You are now well on your way to building up great strength, developing a toned and fit looking upper body, and boosting your metabolism to burn a ton of body fat.

• Deluxe chin-up bar designed to install in most doorways
• Secure tension rod fits doorways up to 38 inches wide
• Installs on top for pull-ups or chin-ups or on bottom for sit-ups
• Body weight provides all the necessary resistance
• Foam grip handles; includes hardware and instructions

Product Description
This multi-purpose bar for sit-ups and chin-ups will help build upper body strength and flatten your stomach. Features foam grip handles and mounts on any doorway up to 38″ wide at top for chin-ups or at bottom for sit-ups. Hardware and instructions included. Amazon. com Product Description
Build upper body and arm strength without investing in an expensive home gym with the Century deluxe chin-up bar. Equipped with a secure tension rod, the bar mounts and dismounts easily in doorways up to 38 inches wide. Once installed, you can use the bar to do pull-ups, chin-ups, and other back exercises, with nothing more than your body weight providing all the necessary resistance. As an alternative, you can mount the bar near the floor to serve as a sit-up holder. The bar, which offers comfortable foam grip handles, includes all hardware and instructions.

Century Deluxe Chin Up / Sit Up Bar

Chin ups are one of the best upper body strength movements. They tax the entire muscular system and burn a large amount of calories. If these are performed on a regular basis, along with other large movements and a proper nutrition program, fat loss potential is elevated.

If you are looking to lose body fat, build upper body strength, and develop a fit and lean looking body, include chin ups into your fitness training program. When you perform exercises such as chin ups, you are automatically using many large muscles which translates to a higher calorie burn and metabolic boost.

In the first two articles I discussed exercise progressions that will help develop the strength and overall fitness that is required to perform the exercise. As a personal trainer, I use all of these progressions with my clients and have great success. It is important to develop a base of strength and progress accordingly, so check back on my first two articles for training tips.

Enlisting the help of a qualified, knowledgeable, and certified personal trainer is one of the best ways to progress in this program. If you do not have access or resources for a trainer, then follow these three articles, grab a workout partner, and get started on your strength program.

If you are proficient at performing inverted rows and assisted chin ups, it is now time to start performing body weight chin ups. This movement will increase your fitness levels, promote body fat loss, and will give you a lot of satisfaction because many people cannot perform this exercise. If they are doing the exercise, a lot of times it is incorrect so keep working hard on your form.

Here are the steps for the final piece of your chin up puzzle:

o Use a bar or the top portion of the squat rack, or a chin up bar if your gym has one.

o Grasp the bar at shoulder width with your palms facing you.

o Activate your upper back by pulling your shoulder blades down and back.

o Pull your body up toward the bar, elevating as high as you can above the bar.

o As you pull up, drive your elbows down toward your ribcage to maintain proper muscle activation.

o Slowly lower your body back down to a straight arm position but do not lose tension in your upper back.

o Repeat for a maximum amount of repetitions, 3-5 sets.

If you can perform 3-5 sets of more than 10 repetitions with your body weight, increase the difficulty by holding a dumbbell between your ankles or strapping a dumbbell to a weight belt and hanging in between your knees. Perform 3-5 sets of maximum sets for ultimate strength.

Chin ups are one of the best exercises for strength and developing an athletic, sleek, and tight upper body. Using the help of a personal trainer will ensure that you have proper form and will also push you past your typical workout limits. They also promote lower levels of body fat due to the high stress of the exercise and the amount of calories that will be burned after a training session.

Follow the three articles and good luck with your training programs.

• Exclusive rotating handles allows you do pullups and chin-ups maximizing strength and efficiency
• Adjustable metal swing arms help build upper body strength even if you can’t do a single pullup
• Perform unique new exercises like Australian pullups and standing rows
• Engages more muscles for better, faster results with less joint strain
• Easy installation, Includes pullup bar, two swing arms, two rotating handles,instructional chart and installation guide

Product Description
Get better, faster results with the Perfect Pullup. Rotating handles engage more muscles while reducing joint strain. Build your upper body strength even if you can’t do a single pullup with the unique metal Swing Arm. Perform Standing Rows and Australian Pullups that help you work your way up to full pullups doing. Great for any fitness level from beginner to advanced. Includes Navy SEAL inspired fitness routines. Fits any door frame from 27″ – 36″ wide. Easily removed from door frame when not in use. Door can be closed while product is installed. Easy installation in all standard doorways. Includes: pullup bar, 2 swing arms, 2 rotating handles, Perfect Pullup Instructional Chart, and Installation Guide. * The Pullup bar and handles support users up to 300 lbs when installed in accordance with our instruction guide. The maximum weight supported will be lower if the door frame is in poor condition or of substandard construction or materials. Amazon. com Product Description
Maximize your upper body workout without having to leave the house with the Perfect Pullup. The device’s rotating handles engage more muscles while reducing joint strain throughout the pullup motion. The included metal Swing Arms offer three exercise positions for any fitness level from beginner to advanced, and helps build upper body strength even if you can’t do a single pullup. The adjustable arms facilitates new exercises not possible on a single pullup bar, such as Australian Pullups and Standing Rows. A Navy SEAL-inspired fitness routine is also included, so you can learn from the pros who helped design the original equipment.

The set includes a pullup bar, two swing arms, two rotating handles, a Perfect Pullup Instructional Chart, and an Installation Guide. Setup is simple, can be done in all standard door frames from 27-to-36-inches wide, and can either be easily removed when not in use or left in place without hindering door closure. The handles and bar can support a maximum user weight up to 300 pounds when installed in accordance with the instruction guide (maximum weight supported will be lower if door frame is in poor condition, or is of substandard construction or materials).

About Perfect Fitness
The training principles and innovations behind the Perfect Pushup originated with Alden Mills, a seven year veteran of the US Navy SEALs. While serving as platoon commander, Alden’s platoon was chosen for a study to determine why SEALs suffered unusually high injury rates. After learning the injuries were linked to age-old training methods, SEAL trainers switched to Functional Training. Alden learned firsthand how to incorporate these lessons into exercise routines that have become the foundation of techniques used at Perfect Fitness.

Perfect Pullup

The chin up bar is a conventional muscle training tool, and many fitness experts have used it successfully to build up muscles, or to improve their overall fitness. You can use the chin up bar to train your upper body strength. Here is how you can start a chin up bar training routine.

The first thing you need to do, is to decide whether you want your palms to face inwards, or outwards. When you attempt to do chin ups with your palms facing inwards, you are working more on your biceps. If your palms face outwards, you are using more muscles in several muscle groups – your chest, your shoulder, and your Teres muscle.

Next, you will need to decide on the intensity of the chin up routine. The more intense the routine, the shorter the amount of rest time, and the greater the number of repetitions in each set.

Usually, a routine consists of 3 sets. In each set, depending on your needs, you will be completing a series of chin ups. For example, you can try something like 12 in set 1, 8 in set 2, and 4 in set 3. So how do you know how many chin ups to do in a single set? To determine the number of repetitions, try to do just one set of chin ups until you can’t pull yourself up anymore. How many did you do? If you did 10 chin ups, you can start with 8 to 10 chin ups for your first set. If you do just 4 chin ups, you can start with 3 to 4 for your fist set.

After each set, give yourself some time to rest. The rest time is needed for the blood to transport oxygen to your muscles. If you shorten the rest time, you increase the intensity of your work out. For instance, if you are training for power and strength, you can start your second set after just 30 seconds. But if you are training for endurance, you can rest for a minute before starting your next set.

The break time also depends on your level of fitness. In the beginning, you may need a full minute rest before starting on the second set. Bit by bit, you may then reduce the rest time to 50 seconds, then 40 seconds, and so on.

As your strength and fitness level increases, you can also try to do more repetitions per set, or you can try spreading your hands wider apart. You will find that it’s much harder to do one chin up with your palms further apart. This is because the posture requires you to use more of your upper body strength instead of your arms. If you just starting out, just spread your arms across your shoulder length.

To further increase the intensity of a chin up workout, try strapping weights to your waist or limbs. Then try to repeat the same work out.

One of the best body weight exercises you can do is the pull-up. It is excellent for your upper body strength to include your back shoulders and arms. Trouble is you may not have a convenient bar to use at home, your gym or near by park.

Good news is you can get one of those portable pull-up bars to use at home. There are a few styles available and they are easy to use and one can be carried with you if you travel. These are the styles that are used in a doorway and there is a freestanding type for outdoors.

For your doorway you can get one of those bars that fit between the door jam of a doorway. Included are two brackets that are screwed into the wood on both sides of the door jam. You place the bar into the brackets, twist the bar and it will tighten into the jam and it’s ready to use.

The second style is designed to make use of the frame at the top of the door. It kind of hooks on and your body weight will hold it in place. This bar will come with more than one hand placement to give you some variety. Some models will even let you make use of it at floor level for sit ups.

The negative with these is if you are tall you have to bend your knees to keep your feet off the floor. I have both types of doorway pull-up bars and use them a lot. The first one above I have used for about 25 years.

Another choice you have is a stand alone portable pull-up bar. They come in sections so it can be disassembled or set them up outside and leave them. It is an outdoor tool and should be made to withstand the weather.

Any of these portable bars are better than not having anything and are worth using. You should be taking advantage of the benefits of doing pull-ups.

I’ve recently acquired a pull-up bar made by Iron Gym products. I have to say, I’ve had my eye on one of these for a while. Now I do have a full squat rack of where I’m able to do pull-ups from, but am I able to fit my squat rack in between my door way or in the hallway? Nope, I don’t think so. With that said, the mobility of the pull-up bar is phenomenal.

Right when I get out of bed in the morning, all I have to do is simply slip the pull-bar in between my door way and walla! I can knock out a mini workout or warm-up whenever I want. Not to mention the benefits of doing pull-ups are simply outrageous. Pull-ups is an exercise very few people can do, simply because of the lack of upper body strength. I know a few people who can power clean over 250lbs but at the same time they have hard time doing 5 regular pull-ups.

With this piece of gym equipment, you can do a variety of exercises. Not only can you do under hand pull-ups, but you can also do over hand pull-ups as well. Wide or close-grip, you choose for the better. The pull-up bar can also be used as a push-up platform on the ground. With push-ups, it allows you to hit more muscle fibers of the chest and thus allowing you to get more of an effective workout that what regular push-ups offer. Anyways, for $30, you can’t go wrong with the price. If you’ve always wanted to set up your own home gym, the pull-up bar is an awesome start. If you’re wanting to buy this product, it can be located at your local sports store.

• Adjustable length metal bar with cushioned foam grips
• Helps develop upper-body strength and ab muscles
• Chin-up and sit-up mounting brackets are included
• Fits standard door frame

Product Description
Valeo’s Chin-Up Bar is an adjustable length metal bar with cushioned foam grips that fits standard door frames. Chin-up and sit-up mounting brackets are included. Helps develop upper-body strength and ab muscles. Assembly and mounting instructions are included…. More >>

Valeo Chin-Up Bar

• Adjustable length from 26″ to 40″ to fit most doorframes
• Holds up to 350 lbs
• Sturdy steel construction provides excellent support

Product Description
Every home gym should have one. Turn your door frame into a powerful workout station. Chin ups and pull ups develop upper body strength and are great for children and adults. Adjustable length from 26″ to 40″ (55cm to 102cm) to fit most doorframes. Sturdy steel construction provides excellent support. Holds up to 350 lbs…. More >>

J Fit Deluxe Doorway Pull Up Bar

The greatest thing about a doorway pull up bar is its portability. I wouldn’t buy into all the promises they make during the infomercials, but this is a nice doorway pull up bar for its intended purpose – pull ups. One of the great things about using a doorway pull up bar is its ability to provide a whole range of exercises that traditional pull up bars cannot. This range allows you to work out several different areas of the body with just one piece of equipment.

GoFit Chin Up Bars
The pull up bars and GoFit chin up bars focus on your arms and back. Some of them can be used to exercise your abs, as well as many other parts of your body as well. Not only do they strengthen and widen your back muscles, but they give your arms and shoulders an amazing workout at the same time! If you have been looking for a way to perform these exercises in your own home, you need a doorway pull up bar! Not only are you able to do chin ups and pull ups together it also enables you to a wide range of totally new exercises.

Mounted Pull Up Bar
You can work your arms, shoulders, and back in many different ways so that you look more even in your appearance and feel better. I have been going for about a month, and can easily go to where my arms are bent at 90 degrees. But it is VERY slow going past that 90 degrees. Works best simultaneously on your back, chest, shoulders, arms, shoulders, and abdominal compound muscles! This is the most effective chin up bar in the market today!

Pull Up Dip Bar
I am very happy with this product. Perform upper body pull-up exercises to strengthen back and arm muscles with this heavy-duty, steel-constructed bar. Sturdy door frame holders and doorway mounting brackets fix securely into door frame. It is excellent for your upper body strength to include your back shoulders and arms. Trouble is you may not have a convenient bar to use at home, your gym or near by park. Being the pull-up is one of the best exercises we can do, especially for the back, shoulders arms.

Wall Mounted Pull Up Bar
If you do not have any bar now you should check into getting one of the many portable bars that are out there. The doorway pull up bar will target the chest, arms and back in one pull up. Abs get in shape as well with the bar by pulling up legs to chest and if you twist from side to side the obliques get targeted too. Easy to use, just hook it up, it will support my weight. Saw it reviewed on elsewhere and I’m completely convinced with it. You’ll strengthen and develop your shoulders, back, and arms with 6 different grip positions.