“I can’t do a chin-up”.
This is the most common response I get when I recommend to someone that they should do more chin-ups.
Personally, I think chin-ups are extremely underrated and they’re an excellent exercise for anyone that’s trying to build an impressive, muscular body.
(Plus you look like a frickin’ bad-ass doing them.)
Most people think they only work your biceps, but they really work a lot more like your…
- Biceps
- Triceps
- Abs
- Upper back
- Forearms
And just because you can’t do a chin-up right now, there’s actually a good way to cheat…
If You Can’t Do a Chin-up, Here’s How You Start
First of all, you have to be completely honest with yourself and ask what the main reason you can’t do this bodyweight movement is.
If you can’t pull yourself up because you’re overweight and simply have a lot of unnecessary body fat that makes the exercise too difficult, you need to attack that problem first.
That can be solved by eating in a caloric deficit and allowing your body to expend more calories than it consumes.
…and as your body loses fat, any attempt you make at this kind of bodyweight movement will become much easier.
On the other hand, if you believe you’re at a manageable bodyweight, but you’re just weak (don’t be embarrassed, we all have to start somewhere)…
Then this tutorial will be a great way for you to start.
The Easiest Way to Do Your First Chin-up is with Assistance
Now when I tell you that you should attempt your first chin-up with assistance, you might imagine calling your best friend to come to the gym with you, he sits indian style on the ground underneath and lifts of your legs while you flail in the air.
That’s not what I’m talking about.
Instead, try doing your first chin-up with resistance bands like these.
Many gyms, including university gyms, have machines called an assisted pull-up machine that sits like a tower with pull-up grips at the top and a large padded seat for kneeling that actually pushes you up as you pull with your arms.
If you have that… you’re a lucky bitch.
Otherwise, pick up a set of these assistance/resistance bands and you can simulate having one of these and all you’ll need is a standard pull-up/chin-up bar or power rack to attach them too.
Start with the Thickest Band (Even if You Don’t Think You Need to)
Each band is of a different thickness and the thicker the band, the more assistance it will provide during the movement.
And If you’re unsure of what band to start with, don’t worry about it.
It’s much more important to simply get started than it is to try and judge where exactly your strength level falls on the chin-up spectrum.
In fact, it’s better if you start with the exercise being easier so that you don’t run into a plateau too early and your muscles are forced to meet a standard that they can’t adapt to quick enough.
In this set, the purple band is the largest, most supportive band, but in the extended set there’s an even thicker band that can provide even more support if you need it.
And even if you buy the smaller set and find out that you need a thicker band for more support, you can get it by itself without having to order a completely new set.
1. Attach the Assistance Band to the Rack or Machine
Depending on the machine or rack you’re using, you may have to adjust where you attach your band.
If you’re using a power rack with its own chin-up bar, then you can simply attach to the bar where your hands with grip.
If you’re using a pull-up tower with separate grips, you can attach the band as close to the center as possible, or even on any support beams up near the grips.
To attach the band, throw the loop over the top of the bar, stick the long hanging end of the band through the loop at the top, and pull down to eliminate the slack in the knot at the top.
Now you have a nice “stirrup” hanging down to put your foot.
2. Reach Up and Grip the Bar or Pull-up Handles
There are a few ways to grip the bar.
First, you need to decide if you’re going to do a pull-up or chin-up.
They basically work the same muscles, but some very minor muscle stimulation tests will tell you that chin-ups work the biceps more and pull-ups work the back more.
So make that decision however you’d like.
If you grab the bar with your knuckles towards you, that’s a pull-up grid and the other way is for a chin-up.
Then make sure you hands are about shoulder-width apart.
Any wider and you start to cheat the range of motion and you won’t receive the full benefit of the exercise.
If you put your hands too close together, you start to isolate muscles in a way that’s not really beneficial to someone new to chin-ups (that’s why you’re reading this right).
3. Place One Foot Through the Loop.
Stick either your right or left foot through the loop in the band hanging and place the other foot on top, outside of the loop.
The reason I suggest having one foot outside the loop is so you don’t put unnecessary stress on the band that could cause it to break.
Many times when someone new attempts a chin-up or pull-up with their foot feet in the band, they might flex their legs open or do weird things that cause the band to wear quicker.
4. Hang in the Bottom Position with Your Arms Fully Extended and Your Shoulders Engaged.
The bottom position of the chin-up is the correct starting position and having your arms fully extended allows you to get the full range of motion.
But don’t relax your shoulders because this can lead to shoulder issues later.
Keep those engaged throughout the entire exercise.
5. Pull Yourself Up Until Your Chin Clears the Bar.
When you’re pulling think of driving your elbows down to the floor so the movement is smoother and in any unnecessary flailing or kipping.
You’ll also notice as you pull yourself up that different muscles begin to engage at different points in your ascent.
- At the very bottom, your back and biceps engage to get you out of the hole.
- As you begin to hit midway, more of your biceps engage, your back muscles pass off some of the burden, and your forearms start to feel the weight.
- Finally as you near the top portion of the movement, your forearms take almost all of the weight.
Try to focus on each of these phases in a single rep and activate each muscle group on your way up and remember to clear your chin over the bar so it counts as a complete rep!
6. Lower Yourself in a Controlled Manner Back to the Starting Position.
If you let yourself do a free-fall drop from the top, you’re probably going to injure yourself eventually.
Instead, move in a controlled manner from the top to the bottom.
It doesn’t have to be slow, but it shouldn’t be a dead drop either.
Congratulations! You did your first chin-up!
How Do You Progress?
Try to complete 3 sets of 5 reps successfully with the same band .
When you complete all reps in all sets with a specific color band, use a thinner band for the next session.
As you keep changing bands, eventually you’ll run out of bands and you’ll be ready to complete your first unassisted chin-up!
Try This Method For Yourself
You can pick up a set of these assistance bands here and try this method for yourself.
Don’t be embarrassed about needing assistance to do your first chin-ups because most people in the gym aren’t doing them at all and that makes them giant wieners.
And eventually you’ll start lookin’ like a real bad-ass.