How to Get Your First Chin Up

Let’s get your first chin up!
My name is Von Gillette and I’m a certified personal trainer and a certified nutritionist.
Getting your first chin up is one of the most satisfying feats you can attain in the gym and I’m going to show you the best way to get there.
We’re going to do it safely and efficiently.
The first method we’ll employ if they have not gotten their first chin up is the barbell method.
Place a barbell in the squat rack about waist height. (Insure that when you pull, the bar cannot possibly slide off the area it’s resting on.)
Sitting on the ground with your hands on the bar with palms facing you since you will be strongest in this position, pull your body upward until your chin goes just above the bar. Now, go back down and rest. This is one repetition. While you do this, make sure your legs are relaxed and not assisting you.
(It’s possible that you cannot get up without your legs assisting you, so if this is the case, you can use a little leg assistance, but try to use as minimal leg assistance as possible.)
We are going to perform 6-8 reps for 2-3 sets every other day. When you can get 6-8 reps for 3 sets, then you are going to raise the bar one level higher on your next lifting day. Go for 6-8 reps in this position. Once you can get 6-8 reps in this position, raise up the bar again the next day you lift.
Keep going with this progression until you reach a level where your arms are completely straight. You actually could keep going with this progression by adding a weight belt and adding weight on it if you like. (In this case, I would add 2.5 pounds and attempt to hit 6-8 reps for 3 sets before you increase the weight 2.5 more pounds). Instead of using the weighted belt progression, you could also use either the eccentric chin up method or the band method.
Eccentric chin ups are chin ups which focus on lowering down slowly. To get your chin above the bar, you can either jump up or use a bench. It’s well known that lowering down slowly does lead to increased strength in raising up which is why this method can be very valuable.
When you first try this method, make sure you can lower under control. If you lower and basically fall down, you are not strong enough yet for this method. You need to at least be able to lower in 3 seconds or longer.
Do not rush this method. After each rep, carefully reset and make sure you are not swinging too much. Perform 3-5 reps for 2-4 sets every other day. Every day you lift, try to perform 1-2 more reps than the previous lifting day or one more set if you did 2 or 3 sets.
Once you can do 5 reps for 3-4 sets, you can begin to use less leg assistance when you are going up. Then, simply restart your progression and try to get at least 3 reps for 2-4 sets with partial leg assistance. You can either try to add reps with partial leg assistance or continue to reduce your leg assistance. It’s up to you!
The last method to get your first chin up is the band method. The band method requires you to put a band around your foot (although it could be put around your knee if getting the band around your foot is a problem).
You will begin with a relatively thick band. You should always try this method first with a relatively thick band like the EliteFTS Pro Light Resistance Band. (They are not a sponsor and I receive no compensation from EliteFTS.)
An example progression you could use would be this progression:
EliteFTS Pro Light Resistance Band: 6-8 reps x 2-3 sets. After hitting 6-8 reps for 2-3 sets, go onto the next progression which is:
Three EliteFTS Pro Micro Resistance Bands: 4-7 reps x 3-4 sets. After hitting 4-7 reps for all 3 or 4 sets, go to the next progression which is:
Two Elite FTS Pro Micro Resistance Bands: 3-6 reps x 3-5 sets. After hitting 3-6 reps for all 3-5 sets, go to the next progression which is:
One EliteFTS Pro Micro Resistance Band: 2-4 reps x 3-5 sets. After hitting 2-4 reps for 3-5 sets, congratulations, you are ready to try out a regular chin up!
Which method(s) are you using to get your first chin up? If you have any questions on the methods we used today, please ask in the comment section, I’m happy to answer you.
-Von Gillette
EliteFTS Pro Light Resistance Band:
www.elitefts.com/eliteftstm-p...
EliteFTS Pro Micro Resistance Band: www.elitefts.com/eliteftstm-p...
Chapters:
00:00 Introduction
00:55 Barbell Method
3:05 Chin Up vs Pull Up
3:35 Eccentric Chin Ups
7:18 Band Method of Chin Ups
11:36 Outro

[@itsagreatdaytoworkoutsidep6069]

Love it!

[@VonGilletteFitness]

Thanks a lot!

[@cinmac3]

i thought you said the arms the other wqy?