Chin Ups- Back Exercise
Chin-ups
are an advanced strength-training exercise wherein
you hang using your arms from a horizontal bar
by pulling yourself up vertically until your
chin reaches the bar.
It
is considered as both a back muscle exercise
and a bodybuilding workout because you
could manipulate any back muscle to emphasize
while strengthening your back area.
The
traditional chin-ups upper back exercises
are done by grabbing
the chin-up bar with
your hands slightly wider than shoulder-width
apart.
If you perform back exercise at home,
you could find an improvised bar such as
rafters, eaves, patio beams, tree branches,
clothesline bar or any sturdy overhead that
can hold your weight and not hurt your back
while executing this exercise.
While hanging
from the bar, bend your legs and straighten your
arms giving your back area a worthy stretch. Hold
this position for at least two seconds and slightly
arch your back.
Then, pull your bodyweight up to the bar until your
chin reaches or over the bar. To maximize the muscle
contraction from this chin-ups exercise, hold this
hanging position for a second. Gently lower yourself
to the starting position and make at least five
repetitions of this low back exercise.
Chin ups are primarily used as back muscle exercise
for muscles such as the teres major and latissimus
dorsi (the v-shaped muscle in the back area also
known as lats).
It also works on your biceps and
deltoids.
Chin ups are considered as one of the best back
exercises, in line with pushups.
Although these
two exercises both target the upper body, they are
completely opposites: A pushup is a lower back exercise,
while the chin up is an upper back exercise.
Even
so, chin ups and pushups complement each other.
While pushups focus on the shoulders, chest and
triceps, chin-ups emphasizes on the back area and
biceps.
When performing this kind of upper back exercise,
you lift your entire bodyweight. For this reason,
the result of this back Bodybuilding exercise will
depend on the position you execute. Chin ups could
help in improving both strength and endurance.
Chin-ups as an upper back exercise will promote
strength. Perform as much chin-up exercise as you
can.
After reaching at least twelve chin-ups, you
may increase resistance by adding up to 10 lbs of
waist or ankle weights and doing one-arm assisted
chin-ups.
This variation of chin ups is done by hanging on
the bar with one hand while the other is assisting
your hanging wrists.
This shoulder and back exercise
improves your resistance and works as a chest building
exercise as well as a back muscle exercise.
As an upper back exercise for endurance, perform
slower chin-ups by hanging as long as possible.
When your arms are getting tired, simply shake one
arm while the other hand still hangs and repeat
this step to the other one.
Then, perform another
slow chin-up. Work on as many repetitions of this
shoulder and back exercise as you can.
It is important that you execute warm-ups before
performing any back Bodybuilding exercise to prevent
possible injuries.
