The
Chin-up or Pull-up:
The first of the upper body exercises is the chin-up or pull-up.
It is a great exercise and should be a staple for anyone who
wants to improve strength. For those who have trouble performing
them, an elastic exercise band or partner can be used for
assist. Chin-ups are easiest because of the assist by the biceps
while the palms are facing toward you. Alternate grip pull-ups
are a great transition to pull-ups. Pull-ups and chin-ups are
necessary component for healthy shoulders and should be
performed even if the athlete has to start with a few
repetitions per set. Quick progress can be made with this
exercise if you just stick with it. The bar should be gripped at
shoulder width or a bit wider, for pull-ups, and six inches
apart for chin-ups and alternate grip pull-ups. Only count reps
where the chin touches the bar and the elbows fully extend at
the end of each repetition. (Lat pull downs are only recommended
if the athlete is injured or has specific issues that prevent
them from performing a chin-up or pull-up). Start with 3 sets of
chin-ups (figure 1.1) and as
your strength improves vary the routine with alternate grip
pull-ups (figure 1.2),
parallel grip pull-ups (figure 1.3),
and lastly regular pull-ups (figure
1.4). Even if you have to use the resistance band (figure
1.5) as an aide and can only perform 1-2 repetitions
per set, stick with it. Strength gains will be quickly made and
the benefits are numerous!
|
|
