Chinups, what muscles do you use?

as the topic says , when doing chinups , what muscles do you use?

it's a good all round workout , working out the
biceps
lats
upper back
forearms
bit of abs
deltoids (rear mainly)

That's about it really...
.

it depends on your grip also

theres 3 main grips:
forward (hands forwards)
reverse (hands backwards)
and eagle (hard to explain but these are hard to do)

Palms facing inwards at shoulder width should be the easiest to get started. (Palms facing outward puts more load on the Triceps, and is much harder, but is the only way to go if you're a Rockclimber)

If you cannot yet do a complete lift, you can always do negative reps - I use them as an exhaustion exercise if I'm doing chins.

Get a bench, place it under your chinup bar and stand on it. You should be up at the height you would be if you had just done a chin up. Grip the bar, raise your feet off the bench, and slowly lower yourself until your arms are almost straight. That's 1 negative rep. Do a few sets and see how you feel.

When you're ready to make things harder, instead of just curling your legs up underneath you when you take the weight on your arms, bring your legs straight out infront of you, so you're in a L-shape (bend at the waist, keep knees straight). Great for your abs. You'll often need to face outwards from the chinup bar if it is wall or machine mounted, so you have space to raise your legs.

thanks for the reply guys

looks like i need to work out out a bit more , i only managed to do one chinup lol , i'm a weakling

Not really, you just have alot of weight to lift, as you get stronger and shed a few more kg's you will soon be able to do a few sets

I use my chin.......












That's for you DKD.

Back in Colombia when I was at one stage ranked 14th as a welterweight boxer I used to do old school chins in training every day. We wanted to toughen up our chins to be able to take a punch. So every rep I'd slam my chin into the bar. I was a beast back then, no word of a lie.

LOL ^


And double LOL @ biftek

DKD said:

Back in Colombia when I was at one stage ranked 14th as a welterweight boxer I used to do old school chins in training every day. We wanted to toughen up our chins to be able to take a punch. So every rep I'd slam my chin into the bar. I was a beast back then, no word of a lie.

Click to expand...

This ...


Is possibly the funniest thing I have ever laughed at, on the internet.

Well done DKD.