Advertising
Advertising

Simple Hacks To Help You Master Chin Ups & Build A Better Body

Simple Hacks To Help You Master Chin Ups & Build A Better Body

Chin ups are an exercise that we should all master. Few exercises offer as much muscle and strength building bang for the buck. Doing them properly will help you build and strengthen nearly every muscle in your upper body. They especially target your back, biceps, and shoulders. When done properly, they’ll even help you build strong, flat abs.

The only problem with chin ups is that they’re very tough to perform at first. Most men and women cannot do 1 rep properly when they first try this exercise. This, in turn leads to most people ignoring them and instead performing easier exercises like lat pull downs and barbell rows.

Don’t be one of these people. With the proper strategy and some hard work anyone can do chin ups. This article shows you how. Follow the tips in this article and you will soon be doing them with world class form.

Chin Up Progressions

Use Resistance Bands
The thing that makes chin ups so tough is that you need to be able to lift all of your body weight off the ground from a hanging position. One way to take off some of the load and make them easier is to use a resistance band.

Advertising

Resistance bands will do some of the work for you, decreasing the amount of weight you have to lift off the ground. Using them is simple too. All you need to do is tie a band to your chin up bar so that there’s a loop at the bottom. Place one of your feet in this loop and you’re set. You’ll now get the assistance you need to perform a proper chin up.

Start with the heaviest resistance band required to perform 5 chin ups with proper form. Once you can do 3 sets of 10 reps it’s time to use a lighter band. Continue with this progression until a resistance band is no longer required.

Negatives
If you don’t have access to resistance bands you can still become strong enough to do a chin up. You just have to learn to accentuate the negative.

This doesn’t mean you should become angry and say bad things about this exercise. What it means is that you need to emphasizing the negative (lowering) phase of the chin up. Doing just this part of the exercise will help you become stronger and eventually make it possible to perform a complete chin up.

Advertising

Perform this exercise by standing on a chair or bench, grabbing onto the pull up bar and raising yourself to the top position of the pull up exercise. Your chest should be even with the bar. Then, lower yourself from the top position of the pull up to the bottom for 5 seconds. Increase the amount of time you take to lower yourself by 2 seconds every workout. Do this until it takes 15 seconds to perform 1 rep. Your goal is to be able to perform 10 pull ups this way.

Once you can perform 15 second negative pull ups for 10 reps you should be able to perform at least 2-3 sets of 3-5 pull ups. Make it your goal to add at least 1 more pull up to your workout every week. Once you can do 3 sets of 10 pull ups, you can begin to add weight or perform more difficult variations.

Chin Up Assistance Exercises

Strengthening your weak points will help you master chin ups faster. The key is to perform the right exercises.

You need to focus on strengthening muscles that help you pull your body up and over the chin up bar. This means building stronger biceps, back, and shoulder muscles. The exercises that helped me become strong enough to master the chin up included farmer’s walks, kettlebell swings, and inverted rows.

Advertising

Putting It All Together

The best way to become strong enough to perform chin ups is to do them often. I recommend doing them 3 times a week with a days rest between each workout. They should be the first exercise in your workout. This will ensure that your body is rested and able to put 100% into every rep.

Below is a sample workout to help you get started. Take a day off to rest and recover between each session. Perform each exercise for 3 sets of 5-8 reps. Increase the weight when you can do 3 sets of 8 repetitions with good technique.

Workout A
Resistance Band Chin Ups
Push Ups
Kettlebell Swings
Inverted Rows
Lunges

Workout B
Negative Chin Ups
Standing Shoulder Press
Stiff Leg Deadlift
Bent Over Row
Farmers Walks

Advertising

Now you have a complete blueprint for mastering the almighty chin up. Apply the information in this article and before you know it, you too will be cranking out chin ups and be the envy of your gym.

(Photo credit: young bodybuilder training in gym via Shutterstock)

More by this author

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) Fish Oil Weigh Loss: What to Expect and How to Choose the Fish Oil Get In Shape Fast With This 20 Minute Workout 5 Fat Loss Workout Hacks—Lose Weight Faster Four Ways to Lose Weight Fast

Trending in Lifestyle

1 How to Take Control of Your Life with Better Boundaries 2 18 Benefits of Journaling That Will Change Your Life 3 10 Easy At-Home Leg Toning Workouts for Women 4 10 Best Wireless Headphones For Running 5 9 Best Blood Pressure Monitors You Can Use at Home

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next