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Whether your goal is to be a MMA fighter, champion strength athlete or build the best physique possible, chin-up variations have a place in your program! Why do so many exclude them from their workouts? Simple, it’s because they look to the path of least resistance. Since you are reading this, I assume that you are looking for the path of superior results. Let’s take a look at ten reasons chins should be in your program.
- Chin-Ups are a closed kinetic chain exercise. Closed Kinetic chain exercises are much more functional than open kinetic chain exercises like the lat pull down.
- Direct strength transference of motor pattern. On most strength exercises the concentric is the upward phase and eccentric is the lowering phase. The lat pull down is the opposite of this, while the chin-up fits the mold of core lifts like the bench press and overhead press.
- Chin-ups work more muscles than machines. Big lifts equal big strength gains and big fat loss. They also release large amounts of anabolic hormones like growth hormone and testosterone.
- Brett Contreas in his own words, “When I conducted my EMG studies, I was shocked to find that the bodyweight chin-up led to the highest levels of lower rectus abdominis activation. It surpassed every ab exercise imaginable – even ab wheel rollouts and hanging leg raises.”
- Brian Dobson trainer of Ronnie Coleman and Branch Warren says “Deadlifts and chins built Ronnie’s back. Chin-ups are king for upper back development. Chin-ups are the upper body squat!”
- Special forces and other elite organizations use chin-ups as a testing standard.
- Chin-ups are a catalyst for bicep growth!
- Look at the back development of athletes like gymnasts that use chin-ups as their primary means of strength training in comparison to the physiques of basketball players that use lat pull downs. Physique enthusiasts envy the upper back development of gymnasts. Yet, very few feel the same way about basketball physiques.
- Assuming you are not wearing straps (which you should not be) chin-ups build great grip strength!
- Chin-ups force you to handle your own body weight, which is a crucial aspect of success in most sports!
What if I can’t do Chin-Ups yet?
Great question! Don’t use those assisted machines because they completely eliminate the stability component of chin-ups. Moreover, direct transference will be very limited. Even partner assisted chin-ups remove much of the stability aspect. They are also much harder to quantitatively track because your partner doesn’t know how much he/she is assisting.
Drawn out negatives are okay especially for those just looking to build muscle mass. But, eccentric overloads can cause excessive soreness (DOMS) and the transference to the chin will be limited because a single repetition chin-up is a concentric-only movement. In addition, repetitions become a reversible muscle action with an eccentric, amortization, and concentric phase (in other words, a positive, negative and reversal phase).
Now that you know what not to do, here is what to do: Get EliteFTS bands and do band assisted chin-ups. What size? Well that depends on your strength to bodyweight ratio. This method keeps with the stability aspect and does not alter mechanics.
Armed with this knowledge about chin-ups, now is the time to take action and enjoy the benefits of a movement that has helped combat athletes, strength athletes and physique artists for centuries.
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Josh Bryant is one of the fastest rising names in the fitness industry. He works as a speed, strength, and conditioning coach at one of the top high school programs in Texas. Currently Josh is a personal trainer who works successfully with many clients, both in person at Metroflex Gym and via the Internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships.
As an athlete, he won many national and world titles in both powerlifting and strongman, and at 22 years of age was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench-pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition.
Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals and websites.
Josh Bryant is the founder and owner of Joshstrength.com and The Joshstrength Method. To learn more about Josh Bryant or to contact him visit 
It would be great if someone would do a video on developing the chin-up (with or without bands). That been one of my greatest challenges in my own strength training, and I don’t avoid doing pull-ups, I just can’t build up any volume.
When I am fresh I can maybe get 7-9 reps with my chin cleanly over the bar (without a band). I have used bands to try and assist in my development, but they never seemed to work. I’d always seem to hit walls when I’d try to changed to a less resistant band, or start adding more reps. And then, as a test, I would see if I could do an better on a standard chin-up and I wouldn’t have made any progress, and this would be after 6-8 weeks of specific training and assistance.
This week I started using Wendler’s advice and added chin-ups (3-4 reps, because that’s what I can do) after every set of pressing movements. Maybe I’ll some improvement with this method…I’m hopeful.
Still, I’d really appreciate a thorough video of chin-up progression for people who have a hard time with it. I’m never not going to train the chin-up, I completely agree with its unparalleled value, but I want to get better at it.
I would do chin-ups if I could. I am a SHW powerlifter. They are a great exercise for lighter guys, but they have no place in the routine of a SHW powerlifter.
Are you being specific with the term chin up as in an actual chin up or a sweeping generalization of chin ups, pull ups and neutral grip?
Jeff -> Jim Wendler will say “bullshit!”. You are strong,or not. It’s so simple.
I am a SHW/308 powerlifter and I do pull-ups all the time. I don’t/can’t do high rep sets, but I do sets of 3 a lot.
@ Jeff
” If you can’t do chins, you are either hurt, fat or weak – And none of these three things are good. There’s a reason why Joe DeFranco believes that chinning strength is a great indicator of speed and the above are why. There is no reason why a big man can’t do chins, so don’t use that as an excuse.”
Exactly. Anyone should be able to do them, at least a few. SHW’s can’t?
Lots of chin-up/pull-up articles lately…however, if you suffer from supraspinatus and biceps impingement like I do, chins are out of the question (at least temporarily), as they make the condition worse. Regular lat pull downs can also cause impingement. If you find yourself in this situation, I’d recommend trying heavy DB or BB rows (for upper back strength/mass) and seated cable pull downs with two D-handles (see link, http://www.exrx.net/WeightExercises/LatissimusDorsi/CBPulldownStirrups.html) as a replacement for chins. The D-handle pull downs will tax your lower traps hard, which is important because you tend to lose low trap strength and functionality when you stop doing chins and lat pull downs for an extended period.
Mazel Tav big man!
Chin ups with Fat Gripz make it an even more “functional” drill. Plus they jack up your forearms!
Arnold’s method ( 50/100 Chins or Pull-ups every back training session, using how many sets it takes ) is a good idea for those who can already do a decent pull-ups. The volume gave me awesome upper back strength and biceps strength also shot up.
To those of you who can’t use bands to progress, try adding a small cheat ( kipping ) and just work your way to higher reps while progressively trying not to kip. That’s how gymnastic coaches teach beginners the pull-up.
like one of the posters above, im also curious if Josh is talking specifically about chin-ups, as in palms facing you, you just in general terms as in grabbing the bar with whatever grip you want and getting your damn fat chin over the bar. i typically do “pull ups” palms facing away, every now and again neutral grip, but not ofter palms facing.
on a related note, i realize different grips work your muscles a bit differently, but id like to kick whoever made the distinction between pullups and chinups in the balls pretty hard. either way you get your damn chin over the bar, chin ups seems good enough to me.
fucking chili cheese dog…no, its a chicago style, no, its texas style, no its…STFU, give me a damn hot dog with chili and cheese on the damn thing.
I would do chin-ups if I could. I am a fat person who does not try hard. They are a great exercise for lighter and tougher guys, but they have no place in the routine of a fat person who does not try hard.
Edward,
I was just like you for a very long time. I could whip out the standard 7-10 pulls/chins fresh but beyond that I could never improve. That is until I stopped doing them “fresh”. Pulls/chins are one of these ego exercises that people dont like to look week on so they normally do them at their peak strength during training. I super-set them to failure 2 times a week with pushing exercises. Do this for 3 weeks and then try a set fresh. Make sure the ceiling isn’t low, because after 3 weeks of supersetting you’ll be liable to put your head through the damn thing because your pull/chin power will increase so much. This is a guaranteed fix brother. I know Wendler suggested 3-4 reps after EVERY pressing movement, but when bench is my main lift of the day I like to get my full recovery time in, then I toss the pulls/chins in with my accessory lifts.
@ Cratos
For someone who is not as far advanced for doing pullups/chins a total amount of 50 or so works great if they can only do sets of 2-10, really induces growth and helps strength. If you are doing them weighted I don’t think 50+ would be such a great idea?
pretty fat :))
don`t be so harsh on him
If your goal is to be strong, then chin ups will get you there. Any reason for avoiding this exercise is just an excuse. I had shoulder issues and used that as an excuse for years, funny thing once I decided to take action and started adding chin ups in my routine my shoulder started feeling better because I got stronger, now I do some variation of chin ups every workout.
Do chins get Strong!
There’s also the classic ‘Recon Ron’ method: every minute on the minute bust out some pull ups, but your lowest rep minute should only be two reps less than your highest rep minute. So, if you start out the 20 minutes with 6 reps/minute, then your lowest rep minute should only be 4 reps. Each attempt should be done without leaving the bar, but once you’ve hit your reps for that minute, you can come off and rest.
The point of this is to get quite a big of volume without overly taxing your system. 4 pull ups per minute is still 80 pull ups. Do this twice a week (three, if you feel you can handle the volume), and once you can start hitting over 5 pull ups per minute for the whole thing consistently, try doing some weighted Recon Ron sessions. It’s all part of the ‘greasing the groove’ thing, and you will benefit from the volume, practice, and time on the bar. You’re not attempting to hit failure each minute, but something that will allow you a great deal of volume without needing to stop the 20 minute session.
I am a US Marine Gunnery Sergeant, I do alot of pullups, and you should too!
You have to have short arms and be a genetic freak to do pull ups if you are big like 230+
@ Barry S
Look at the video I posted above, he weighed 300+ and had pretty long arms. If you can’t do any then you are weak. Anyone should be at least to do 3-5 at any weight.
@ Barry
Im a 285lb college football player that can bang out a good set of 6 pull ups on any given day.. and trust me, Im the furthest thing from a genetic freak… it just takes hard work and determination… all about confidence and consistency
That’s with a shoulder and clavicle issue that makes it harder to perform.. in other words, there are no excuses to not perform pullups/chinups!
I am going to join cross-fit this inspires me
Come on Jeff! Imagine how Bad a$$ you would be doing chins!
I’m amazed at the people on hear saying that they are fat so they can not do a pull up. If you read a lot of the articles on here that is not an excuse. I myself am 285 lbs and have a wing span that is longer than I am tall. I also come in around 17% body fat. I have no problems doing chins or pull ups or whatever you may want to call them. If you read the stuff that Jim says you should be alternate your grip. Granted I can not do as many with a wide grip as I can with a neutral, but the thing is I can still do them because I put the effort forth to do them. And no I am not a genetic freak either.
Chin ups are were it is at. It has done wonders for our young athletes. It is all about progressing slowly, but still making progress. Great article Josh.
At christmas time this year I made the decision to go full bore at powerlifting. I myself had gained 30 lbs and realized chin ups were much harder than when I was lighter. I started doing 3 things, incorporating the bands when needed, alternating grips each set and treating my reps and sets as if this exercise was a staple lift. (I didn’t know the exact science at the time may show me it truly is a staple lift.) I went from needing a band or two, to this past week straping on two chains for 2 sets of 8.
Yea I’m seein a lot of excuses and whining as well. I’m a competitive powerlifter who weighs 250 and i’m bangin out chins 2-3 times a week in smaller sets. I also have a TORN supraspinatus so the whole impingement excuse is lame. People will say anything to get out of working hard. With the time you spend bitching online you could be getting better at chins. Idiots.
@Edward-
Cool that you are trying Wendlers advice about knocking out chin-ups throughout your workout. I would also suggest something else…especially if you are actually able to knock out 7-9 reps when fresh. I would suggest something like this:
week 1 day 1: pull ups 4 sets of 4 reps with 5lb weight around waist/legs
week 1 day 2: chin ups 4 sets of 4 reps with 5lb weight around waist/legs
week 1 day 3: wendlers method
week 2 day 1: pull ups 4 sets of 3 reps with 10lb weight
week 2 day 2: chin ups 4 sets of 3 reps with 10lb weight
week 2 day 3: wendlers method
week 3 day 1: pull ups 4 sets of 2 reps with 15lb weight
week 3 day 2: chin ups 4 sets of 2 reps with 15lb weight
week 3 day 3: wendlers method
week 4 day 1: wendlers method
week 4 day 2: wendlers method
week 5: max out to see where you are at
week 6: repeat weeks 1-4 with adjusted weight
Best article I have read in a while
Chins pull ups are an indicator of pound for pound strength, you dont have to bang out 50 in a set but you should be able to do some. being a SHW is not an excuse, it just means that pound for pound you are weak.
Anybody had any luck with doing chinups instead of (or in addition to) “pullups” and seeing improved carry-over to shoulder strength? I’ve been thinking about doing that, especially after realizing some real limited motion when I extend my arm over my forehead.
I got a complete set of Bands and started with the strongest band. Now I can do unassisted pull-ups and chin-ups but barely. I cycle through the bands to get a range of reps, different band each day. The effect on physique is amazing. I’m a thin bicyclist who started with very little upper body strength.
So what’s the procedure for using bands to build up to doing pull ups? Hook a knee, hook a leg, hook it to the ceiling, what?
Been lifting for 50 years and doing chins all that time. Can still do 5 good reps with 100 lb. dumbell attached to my body. Heard big guys cry about their body weight impacting their chins for decades. Hell, I almost weigh 300 lbs with the weights attached and I can still chin. Go figure! Too damn many cry babies out there.
Agreed. Chinups are a rather difficult exercise to get into, but poor genetics and body weight simply mean a far more effective exercise when you finally master it. I am 6 feet 4 inches tall, with freakishly long arms and a body weight of 240lbs, yet I managed to eventually work my way up to 20 strict reps with my own weight, 8 reps with 75lbs added. There is simply no substitute in terms of effective upper-body exercises for the back, arms and core.
Another way to increase your reps (without the use of bands) is to use a chair. Step up on the chair after you place it in front of you, grab the bar, and pull yourself up. After stabilized with your chin above the bar, contract your back muscles and step off of the chair to perform a negative rep. You can use a count of 10,8, or 5 before you lower yourself all the way down. Work in a set of 3 for a workout and you’ll be adding to your total rep count really soon!
I do the pavel ladder method: 1 x 1, 2 x 1, 3 x 1, 4 x 1 til I burn out. Then do another ladder or add more reps as I get stronger.
I am a fat bastard 230 lbs (30 to 40lbs over weight). I don’t try very hard and can bang out a few chin ups. Do a couple sets of negatives a day for a few weeks and you will be doing chins/pulls in no time. Its called practice.
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If you can’t do a pushup, you start small and build up.
For a while I did a combination of military press bar bell lifts, and pulls up. However, I had to admit I felt much more benefit from pull up. I’ve switched to a more intense pull up schedule and abandoned the free weights. Next, I’m getting the ‘Perfect Pullup’ machine
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For the guy who can’t get his volume up, I’d recommend weighted pull-ups. It’s easy to see your progress when you add 1kg here and there to your weight belt. Obviously when your weighted pull-ups go from 5kg to 15kg your unweighted volume will have increased.