Working your way to get your first chin up is one of the greatest feats of strength possible.
It’s something that is in our DNA as our ancestors used to use our back muscles to move on all fours and climb trees by pulling themselves up.
Have you ever dreamed of yourself or watched a movie where someone is falling off a helicopter and pulling themselves back up?
Just me? Ok, at any rate, you’ll now be able to do that in case a situation like that comes up.
If you want to be able to pull yourself up from anything – hopefully a bar in the gym vs a helicopter – then I’m going to give you everything you need to know in this article.
This is based on what I’ve done with my 1:1 Online Coaching Clients and the success they’ve gotten from it.
Sit down, grab your favorite beverage, and let’s dive in!
Chin Up vs. Pull Up
First, let’s differentiate between a chin up and a pull up because while both are very similar – as they’re both vertical pulling movements – they do have slight differences.
Both require a tremendous amount of strength, stability, mobility.
So, if and when you can do a chin-up/pull-up, you know you’re strong as fuck.
As a bonus, being able to get your first chin up will also carry over to life outside of the gym and other exercises.
A chin up is when you pull yourself up with your palms supinated or facing you.
By grabbing the bar with shoulder width and underhand grip, this allows your shoulders to stay in a more comfortable position while engaging more of your lats, mid back, and biceps – which help assist you to make the movement easier.
As for the pull-up, your palms will be protonated or facing away from you.
This works more of your upper back and posterior shoulder muscles.
This makes it a harder variation than a chin up since you don’t have as much of your lats and biceps there to assist you.
Plus, having your shoulders externally rotated (elbows flared out) can be problematic for a lot of peoples shoulders and potentially cause elbow pain due to your wrist position.
For this reason, I’m a big fan of chin-ups.
So, in this article, if I accidentally say pull up I’m still referring to a chin up.
Now, are pull ups bad? Of course not.
Realistically, you should be doing both since they both have benefits.
However, to start off, I think a chin up is the best option for most people.
3 Quick Chin Up Tips:
1. Grease The Groove
This was something created by Pavel Tstatsouline to improve your form on exercises.
Strength training is a skill. Which means, perfecting the chin up is a skill as well.
In order to get good at a skill, you have to continually practice that skill.
Why do you think NBA players are so good at shooting the ball?
Or, why do you think gymnasts have amazing balance and coordination?
Or, why do you think you can scratch your head while rubbing your belly after practicing?
Because they’re skills that your body gets good at with practice.
The same applies for muscles and the brain.
Your brain is connected to your muscles by things called motor neurons.
When you make movements, its starts in the brain where a signal is sent down to which muscles to move.
As you continue to work certain muscles, better and more efficient connections or pathways get created.
So, the more you do a chin up, the stronger the signal will be, and as a result, the better you’ll be at the chin up.
So, you want to get good at chin ups?
Do more chin-ups movements.
Everyday either at home or at the gym, practice at least one set of whatever form of chin ups you’re going to be doing.
Over time, your body will continue to build connections and continue to get stronger.
2. Lose Weight
How the hell does weight loss tie into getting your first chin-up?
Because, the less you weigh, the less body weight you have to pull up so the less your muscles have to work.
Imagine pulling 140 lbs vs 190 lbs.
That 50 lbs makes a huge difference.
That’s like tying a 50 lb plate to your waist and doing a chin up with that.
Of course that is going to be harder to do.
Now, this doesn’t mean to wait until you’re super lean to start.
Start now so you can build up your strength and get good at the movement so when you’re leaner, you’re going to already be really strong, have good form, and good to go to get your first chin up.
That said, pulling up your whole body is hard regardless of how small or big you are.
But, if you want to make getting your first chin up easier, shedding a few pounds can help.
If you want help with losing weight, you can download my free “Fat Loss Cheat Sheet” HERE.
3. Work You Core
Your core is the muscles connecting the lower half of your body to the upper half of your body.
And you best believe it’s important when trying to get your first chin up.
When you don’t have a strong core, your muscles have to work harder to not only lift your bodyweight up, but also prevent it from moving around.
Essentially they now have to do double the work.
On the other hand, if you have a strong core, it’ll do the job for you and make pulling yourself up much easier.
So, having a strong core is very important to getting your first chin up.
A good exercise for this is a hollow body hold.
The reason is because it mimics the chin up by isometrically engaging your core and teaching you how to properly brace your core.
Both are important for having a strong chin up.
To Do:
1. Lay on your back and smash your lower back into the floor to activate your core. This is an important step because if your lower back lifts off the ground, your core won’t be engaged.
2. Lift your hands and feet up off the ground to start the movement. The farther away your hands are behind your head, the harder the movement will be.
3. Hold for 10-30 seconds.
Chin Up Progressions:
Below I’m going to give you some progression to help build up your chin up strength by building up your back and core.
It’s important to follow these in order as they all have their own benefits and strengthen your core and back muscles required to get your first chin up.
Two things to remember while doing these:
- You want to work through a full range of motion so that you get strong and build as much muscle as possible.
- Do NOT use momentum. You want your muscles doing all of the work, NOT momentum.
1. Invert Row
The first exercise is going to be an invert row which is a great movement to start out with because it mimics the chin up while being able to use your feet and legs as assistance.
Which means that you can make it easy or hard depending on your ability.
Why not a lat pulldown?
Well, a lat pulldown can be a good option butttttttt you don’t use your core.
It isolates your back and arms since the seat stabilizes you.
So, by doing an invert row, you can make it as easy as it needs to be to fit your body and abilities.
You can do an invert row using a barbell in a squat or power rack, smith machine (my favorite), or using TRX bands or any type of suspension trainers.
To Do:
- Make sure the bar or suspension trainers are high enough so that you can fully straighten your arms and work through a full range of motion.
- Your foot placement is going to determine how hard the movement is. The farther forward your feet are, the more of your body weight you have to pull up. The closer your feet are – the more upright you are – the easier it will be.
- Grab the bar with a shoulder width underhand grip or a neutral grip if you’re using suspension trainers to make it easier on your shoulders and have your biceps assist your back.
- Before you start, brace your core and create full tension in your body so you can be strong! Think as if someone is about to punch you in the stomach, squeeze your butt cheeks together like you’re trying to hold a chip in between them, and straighten your legs.
- Make sure your shoulder blades are placed in your back pocket the whole time.
- Pull yourself up by thinking of driving your elbows to the ground below you and bringing the bar to your chest.
- Slowly lower yourself down and allow your arms to straighten. Make sure to get a full stretch in your back.
- Rinse and repeat.
Aim to do 5-10 reps.
Once you can’t move your feet forward anymore then you can elevate your feet on a box or do 1.5 reps to make it more difficult.
2. Chin-up Hold
Once you have the invert row down, I personally like to have my clients do a chin-up hold.
This is the easiest part of the movement so why not start there?
When you’re in this position, you’re strengthening your back muscles while also learning how to use your core to prevent your from swinging back and forth.
To Do:
- Use a box or something to jump off of and hold yourself at the top. If you can’t jump, make something high enough so that you can grab onto the bar with your head already over the bar and hang there.
- Hold yourself up until you can get 30 sec (just a time that I have found works for people).
- The goal here is to practice keeping your shoulder blades in your back pocket, core braced, and to stop yourself from swinging.
Once you can do all of that for 30 seconds, it’s time to move on.
3. Eccentric Chin up
Now we’re onto the third progression and this is where you will get strong fast.
Your muscles are strongest in the eccentric component of the movement – when your muscles are lengthening.
So, when you’re lowering your body back to the ground, your muscles are working hard because they don’t want to stretch.
But, since you’re able to still control and resist that movement, they’re still creating a ton of tension which is going to lead to a strong back and biceps.
Something to note here is that you are not pulling yourself up with this movement. You want to start from the top so that your muscles are ONLY working in the eccentric portion.
This means you’ll have to find something high enough that allows you to start from the top of the movement.
To Do:
- Start with a chin up hold to prevent yourself from swinging.
- Slowly lower yourself for 3-5 sec on the way down while maintaining good form the whole time.
- Jump back up and repeat.
- You’ll do this for 3-8 reps and you can even add weight if you’d like.
4. Band Assisted Chin Up
Now it’s time to “greasing the groove” like we talked about before by actually practicing the movement in its entirety.
The band, depending on how thick it is, is going to add assistance to your movement in the hardest part – the bottom when the muscle is fully stretched.
That is because as the band stretches, it creates more tension. The more tension it creates, the more assistance it provides.
Therefore, the thicker the band, the easier it will be and vice versa.
You’re simply going to attach a band to the top of the bar and place it either under your knee or foot.
Or, you can place it across the squat rack and stand on it with two feet.
Just make sure it’s secured so that you don’t get a band in an unwanted and uncomfortable place.
Start with a thick band for more assistance and then as you get stronger, gradually move to thinner bands.
To Do:
- Get your band ready and either place it around your knee, foot, or with both feet on it.
- Grab the bar shoulder width apart with an underhand grip.
- Take a big belly breathe in, brace your core, squeeze your butt, and keep constant tension throughout your whole body.
- Explode up by driving your elbows down and pulling the bar to your chest.
- Slowly lower yourself down until you’re fully stretched at the bottom.
- Repeat.
5. First Chin Up
Now, you’re ready to grip it and rip it.
Yes, it will be difficult. And there may be a point where you don’t think you’re going to get it.
But you’ve been practicing for this moment.
Remember, keep your core tight and pull that bar to your chest.
When you’re hanging at the bottom getting ready to pull yourself up, I want you to think of being strong and explosive.
Like so explosive you want to rip the bar off whatever it’s connected to.
And make sure to fight all of the way through the end even when you don’t think you can get it.
A lot of the time your brain quits before you muscles.
So, you may think you’re done but if you keep pushing you’ll get it.
I remember my one online coaching client getting her first chin up and telling me she thought halfway through she was not going to get it.
But, she kept pushing and pulling and boom…. Low and behold she fucking did it.
So, don’t quit! Keep fucking going.
Few Tips:
1. Adding Weight
So, how do you keep progressing after you get your first chin-up?
Well, the simple way is to keep trying to do more reps. But, this only lasts so long.
If you want to continue to get strong then you should continue to focus on lifting heavy.
I’d say after being able to do 5-8 reps with good form, it’s time to start advancing it in some way.
And the simplest way to do that is by adding weight.
You can do this if you have a weight belt, with bands, or holding a weight plate in between your legs.
Keep in mind, 2.5-5 lbs goes a long way for this!
2. Cluster Sets
Cluster sets are a great short term option.
A cluster set is basically a mini set in a bigger set.
They’re great for increasing overall volume and intensity.
Meaning, they increase the amount of weight and reps you can do.
For example, imagine only being able to do 10lbs for 6 reps.
However, with a cluster set, you may be able to do 20 lbs for 6 reps.
Because, you have mini spurts of rest.
So, you’d complete 2 reps, rest 10-15 sec, 2 reps, rest 10-15 sec, 2 reps and you’re done.
Those 10-15 sec rest allows you to do the same amount of reps with more weight which is going to lead to more gains and better results.
3. Form
Make sure you don’t pull your nose to the bar and shrug your shoulders.
This will lead to bad form, posture, and potential injury.
You want to get your first chin up done correctly right?
Well, think of keeping your shoulder blades in your back pocket – down and away from your ear.
And think of pulling your chest to the bar or the bar to your chest.
Doing so will keep your chest tall, shoulder blades retracted, and will allow you to get a full range of motion by getting your chin over the bar – hence a chin up.
Chin Up Program:
You’re going to start each day with a chin up movement – both upper and lower.
This is when you’re going to have the most energy and will be the strongest so you want to use all of that energy to build your chin up.
On your off days, do 1-3 “easy” sets to help grease the groove and improve the skill of the chin up. Because remember, the more you practice, the better your body will get at it.
Notice how I didn’t say hard sets. This is because you don’t want to overly fatigue your body to the point it can’t recover.
By keeping it easy, you’re still practicing the movement without creating too much damage for your body to recover from.
Day 1: Upper Body (Eccentric)
1. Eccentric Chin-up or Invert Row: 3×5 (3 min rest between sets)
2a. DB Bench Press: 3×6-8
2b. Underhand Lat Focused Pulldown – Hold at bottom for 3 sec: 3×6-8
3a. Chest support Row: 3×8-10
3b. Rear Delt Row: 3×10-12
4a. DB Bicep Curl: 3×8-12
4b. DB Skull Crusher: 3×8-12
Day 2: Lower Body + Assisted Chin-up
1. Assisted Chin Up or Chin-Up Hold (until you can do 30 sec): (Grease the groove method) 2-3 easy sets of chin up movement – this should not be close to failure
2. Deadlift: 3×5
3a. DB Front Squat: 3×8-10
3b. Single Leg Glute Bridge: 3×8-10/leg
4a. Physioball Hamstring Curl: 3×10-15
4b. Hollow Body Hold: 3×10-20 sec
Day 3: Upper Body + Cluster Set
1. Invert Row/Assisted Chin-up Cluster: 3×2-2-2
Note: Cluster set: 2 reps, rest 10-20 sec, 2 reps, rest 10-20 sec, 2 reps, rest 10-20 sec
2a. Elevated Push up: 3×5-10
2b. 1 Arm DB Row: 3×6-8/arm
3a. 1 Arm Standing DB Press: 3×8-10
3b. Seated Neutral Grip Mid Back Row: 3×8-10
4a. OH Bicep Cable Curl: 3×8-12
4b. Tricep Pressdown: 3×8-12
Day 4: Lower Body + Assisted Chin-up
1. Assisted Chin up or Chin up hold (until you can do 30 sec): (Grease the groove method) 2-3 easy sets of chin up movement – this should not be close to failure
2. BGSS: 3×5-8/leg
3a. SLRDL: 3×6-8/leg
3b. Segmented Goblet Squat: 3×8-10/leg
4a. Elevated Glute Bridge: 3×10
4b. Side Plank w/Row: 3×8-10/arm
Note: After this program, you are to try your first un-assisted Chin-up!
Final Thoughts
Keep in mind, this program will be tough. But, if you follow it all of the way through, you will be that much stronger and closer to your first chin up.
When you think you’re ready for your first chin up, keep in mind that it will be very difficult.
You’re going to have to grit the fuck up and push through the sticking point.
And when you realize that you can accomplish this, you will be unstoppable.
Hope this helps and let’s get your first chin up!
-Coach Bob
Ps. When you do, I’d love to see it! Either tag me on IG or shoot me a video via email!
Pps. If you want a coach to do this for you, apply here.