Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON)
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- Опубликовано: 5 авг 2018
- The Chin-Up is one of the best full-body exercises that you can do for bicep growth. Adam explains in this video how to properly do them and why you should incorporate them to get BIG Biceps in your workout.
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(0:45) Posture and Starting Position
(1:20) Elbow Position
(2:00) Pronation is OK
(2:15) Hand Position
(2:25) Grip
(2:40) Range of Motion
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if you want bigger biceps - dont go all the way to deadhang, keep the bicep under tension by going only 80% down
I’ll try that my next time!
and fuck up your mobility while youre at it, no thanks
@@justdaniel8239 Full range of motion decreases time under tension and reduces hypertrophy, but increases mobility and flexibility. Full rom is dependent on goals
I don't agree with this. You need to fully stretch the muscle at the bottom part of the movement.
@@manishgoel8629 kiya baat hay Manish
Your last tricep video sent me to a different world.
BOOM!
@Dan Don This one
@@MindPumpTV I'm wondering if 5 sets of 5 chins will do? I use a weighted vest which is 10kg. Roughly 20 pounds I think. That causes me to fail at 5-6 reps. Without I fail at 12-13 reps.
@@MrYomagic technically the same thing, only different muscle activations. Standard pull-ups with a pronated grip/shoulder width activate more of the latissimus dorsi then the arm muscles; chin ups on the other hand are supinated so the activate the biceps a lot more as well the lats still. The standard pull up does still use the biceps but to much lesser extent than chin up would. If you can; do both.
Chin up or pull up which one better for bicep?
I love this tutorial. Short, sweet, to the point, and informative. No bloat, no waste of my time. Great work.
Exactly!!!
Agree...
I disagree. This could have been a short. 2 minutes of talking is too much.
Surprised you guys don't have more subscribers yet. Your videos are excellent. Entertaining and above all extraordinarily informative.
Definitely helpful video for building big biceps through chin-ups! Compound exercises or bodyweight exercises tend to be overlooked for arm growth. The more resistance and tension you place on the muscle, the better. Isolation exercises like arm curls won't maximize bicep development due to the limitation in weight you can use. Additionally the body prefers to grow as a unit. To keep even more tension and solid form, squeeze your core during the movement, works wonders for me and the abs get a nice workout too! Keep the great content coming Mind Pump TV!
You seem to know a lot, you should have your own channel, just being sincere
excellent advice
Bro amazing advice, will squeeze my core 💯🔥💪🙌👍👏🏅🥇🏆🌟🙏👏💰💰💰😁🙏👏
The chin up, palms up close grip lat pulldown, and straight bar barbell curls will put so serious gains on the bicep 💪🏾
can you say that in english?
Excellent content and amazing way of sharing your knowledge 👍👌 Everything done in detailed description and depth 💪
2:20 is when he FINALLY shows how to do it
Part of the reason I always do back & biceps on the same day 🙌🏼🙌🏼
Helpful video, I was pulling with my lats too much & not feeling much weight on my biceps, thanks for the form advice.
Woah. You are GREAT at explaining workout concepts! Keep the videos coming! :)
perfectly explained, going to try this one out tmr. Thank you!
Excellent video 🤙🏾 who doesn't want stronger & bigger biceps? I've always enjoyed pull ups & monkey bars ( for the swinging brachiation effect) but have neglected chin ups for quite some time. Definitely going to include this variation. Thanks again 🙏🏾
again you folks have some good insight-thank you..I have been trying to incorporate a day of body weight exercises in conjunction with heavy bag drills
Straight and to the point, I like it. Thanks!
Thank you for the video. I’ve just started my chin up routine on a gravity machine. Already seeing/feeling great results after 2 weeks. I started getting away from weights, instead doing more body weight resistance. For me and me alone, it’s more enjoyable, and if done slow and correctly, gives me one hell of a workout - ‘push-ups, chin-ups, pull-up with various arm spreads, ab wheel, etc.
@Dan Don as you progress it helps to wear backpack with whatever to add weight or a weighted vest. But until we can do lots pull ups or chin ups any variation cleanly then no need even consider that. Hope that helps
Heck yeah! Slow methodical movements keep your muscles under tension longer.
I've started going super slow and I've own up 😂. Massive difference.
Thank you for this video! Absolutely GOLDEN
Thanks Adam stay blessed
Just found this guy... super informative. Thanks man.
Great tutorial. Thank you.
Another great vid. Great info, great production of the vid. Thanks!
Thank you so much for this video
Thanks for the 3 elbow positions tip! I'll be using that my next arm day 😘
Yw
Thanks brilliant exercise I’ve done it today
Thanks very helpful💯✊🏾.
Good video. Love chin-ups. Thanks for the Upload
Great video!
Great stuff as always. Edging closer to 100k subs.
the countdown has officially begun
The “retraction” comment to work the back was helpful. Thanks.
I do front and reverse grip chin ups with ankle weights at home. Amazing workout. Good for shoulders, back and biceps. You combine that with dips and pushups you are golden. I always advise people to master their own body weight first.
Calisthenics is the bread and 🍞🧈 butter. That's all I need
For me there will never a point where I master the bodyweight movements. That's the beauty of BW compound movements like chins and pushups. You can forever shuffle the angles and rep speeds and hand widths etc. Always remains challenging for me. Just as challenging as resistance training.
@@BikeHikeLikeMike tbh you going need weights for more force and power after a while
Shoulder? Nah bruh
lol@@paulchristie3306
Nice tip!
Thank you brother
引體練二頭的方式
改變你的軸部動作
安排軸部訓練
1:15 在身體兩側 某個位置
1:19 在身體前方
1:22 軸部向上
1:49 所以在開始拉之前
考慮將肩胛向後拉
但因為我們是要練二頭
1:55 所以我在拉時 保持這個往前旋的動作
這樣才是練二頭
所以我在拉起時 保持這個前旋是沒問題的
才不會是用背部出力
背部訓練時 我們是後夾肩胛
當你做背部引體向上
我實際是想收縮肩膀 並強調擠壓背部
我們做的是二頭 不用在乎背部肌肉發力
2:30 上去動作
肩膀沒有向前
緩慢下降
Resistance bands are affordable and easy to use also for assistance. A simple weight belt or backpack or dumbbells between the legs can also add resistance
Another good way to start building strength in chins and pull-ups is to get a chair and do the eccentric part of the motion until you are strong enough do full reps. Static hold at the end of the sets at the top positionor as long as you can hold it as well.
Greats tips again.
I love Mind Pump !
we luh you too chico
Thanks a lot 🖐🏽🖐🏽🖐🏽🖐🏽🖐🏽
Pre-exhausting works great too.... doing other biceps exercizes before these pull ups.
please make a video on how to do wide grip chin ups
I have some problems in the lower biceps tendon, so will try changing over to this one for a while to see what happens.
I found making sure the bar is in the palm of my hands and squeezing the grip while keeping elbows close to body make my biceps work harder
Thanks for the vid. Where’d you get that shirt from?
Tysm
Love this exercise, I don’t do much direct bicep training outside of an occasional “finisher”, but for sure do pull ups. When I do a chin up I sometimes get a slight discomfort in my wrist, same as when I straight bar curl. Could this be a wrist issue or am I gripping too narrow? Thanks for all the help! #winningteam
Sounds like a u may have a hard time with internal rotation of your shoulder and you’re feeling the stress in the wrist from it . This is very common. Check out our shoulder mobility videos . Try them before your curls and pull ups
Haha when I was in the USMC I thought I was weak because I could only do 16 and never got the perfect 20 in the PFT. 30 years later I can barely do 1 per set.
you got us in the 1st half ngl
I'm 165 and do this with 125 with 3 heria vests and 2 ten pound leg weights. Then step down taking off leg weights. Then step again down 1 vest and keep repeating till no vests. 10 each time. Feels amazing!
That's absolutely incredible for someone 165 years old!
LOL
I do the same thing but with a chain. Pyramid up then pyramid down.
✅ thank you
Again,damn information. ThnXXX
aka Mind Pump
would you say a weighted chin up can placed more overload on the bicep versus a barbell curl?
I'm doing 8 7 7 of these at the moment I love this. Working out so many muscles for one exercise
Using this to cover the light blue back head aka range rover raja
I'm now doing 13 10 8
@@leighagnello7993 flash Gordon logo is on the right at a 4 10 o'clock position aka toilet flash gordan, after that came the spot of bother
On a side note 2 years ago I stopped smoking for a day or so then I started again had one in the toilet and it was a remarkable situation it felt like ha ha we caught you, your smoking your a fake commenter 😥🙀🤣
@@Dragon-Slay3r what crap are you talking about.
Stopped doing curls 6 weeks ago , nothing but chin-ups since , biceps have exploded in size , I’m a believer
Thanks Adam. Only just installed a chin-up bar.
As a personal trainer you are an amazing reference.
Cheating then
I gave up barbell curls when my biceps growth exploded from chins...hands down the best bicep builder on earth...no equipment needed but a chin bar...gets better...I ditched all back exercises after I discovered pull ups...simply facing my palms takes the stress off my biceps and puts it on my back...I regret not giving these two exercises the time of day...
I'm glad to hear this. I've only just started and have noodle arms so barbell curls are causing me some serious forearm pain. Should I stay on chin-ups only for the forseeable future?
@@harrystead9481 here's how to build arms...get a chin up bar...you need to do three sets of chins every other day...your friends are gonna freak out...nobody believes I only do four exercises...and I'm built from head to toe..
@@richardlawson6787 how many you do?
@@richardlawson6787 which 4 exercise are you doing? can I see your results? Thank you
@@richardlawson6787 left us hanging
Adam looking bigger!
Are the at-home doorway chin-up bars good to effective practice chins on?
I agree with Stern I think the lockout puts unnecessary pressures on your elbow joint
Who
saw another video where the feet are held more forward / out instead of straight down - is this advisable ?
i was only able to do 5 in a row lol, goal is 20, gonna take a long time but I love that I've added this exercise I can do them at the park across my street haha
Same as my goal was I'm on 8 now what about u?
Have you reached your goal of 20? It’s been a year.
Well I’ve used to progressed with bodyweight pull and chin ups by doing them with a backpack filled with weightplates for some time and afterwards pull and chin ups felt like 200x easier
Mike Mentzer said best biceps exercise is lat machine pull downs with supinated grip. Same as chin-ups but easier for most who have difficulty performing chin-ups
I remember actually and I totally agree. It’s just a super long range of motion. Chin ups takes the win though.
Can do 3 without aid and finish off with negative reps just working on adding more reps
Back in the day, I could do 6, on a good day maybe 8, on a rare day 10. Fast forward to today (I am 74) I can do one half. Right, I get half way up with my arms at a 90 degree angle. Do I keep at it until I can do at least one? Or maybe more? Or is this just a futile effort?
note how Adam looks at his biceps as he does his chins, if you want to use this exercise for the biceps I find looking at the biceps a good help for getting that dreaded mind-muscle connection
I used to be able to do eight of these.
I do 15 :)
I’m at about six now lol
@@rasimkarakuzu519 how much can you make now?
@@bazekonevski6395 idk, I train with resistance bands now, I'm surely bigger but I don't think I have that endurance now, how about you?
@@bazekonevski6395 make?
Please talk about rings. I just got into it and it’s tough.
Look into gymnast rings for bicep work too. I'd say they are even better then this.. 💪
*Will it also give long heads a good shot !*
Suicide-grip also makes you work your biceps more.
When most of your weight is on your pinky and ring finger, it targets bicep more too.
Basically if you could do pull ups without using your index and middle finger, you're doing it right.
Pointless that mate
Any tips to stop the shoulders coming forward towards the top of the movement ?
Retract scap and lean back
Hey Adam, isn't full extension potentially harmful for the elbow joint? When you lock it in its fully extended position a lot of the weight rests on the ligaments and the bones sort of.
I heard this a couple of years back form someone...
I thought so too. I caught that right away when he said and did that. I think you would feel it if it started to feel bad.
Lat pull down with supinated grip is good place to start if body weight chin ups are too heavy.
How do you isolate your back when doing the chin up/pull up so as to let the arms do all the work and thus the gains?
you can do a close grip chin up which places more emphasis on the biceps but it's very difficult and even that will use your back muscles but less so.
How about the pullup bars on racks that have angled bars as well. Mine has some that have my arms rotated to not fully flat supinated, but option of maybe 45 degrees. Just as good, or need to be fully underhand grip?
Ultimately, it won't make much of a difference in development...
But keep in mind the chin-up arm position is murder on your elbows... the angled bar you mentioned will be better for your shoulders for sure (though not fully optimal).
Thank you so much 💯
Hi Adam.. Do chin up work rear delts?
To a degree - here is your best option. ruclips.net/video/6yMdhi2DVao/видео.html
Inside or outside shoulder width?
Great video. How many reps /sets do you recommend per day (or per week) for someone who has intermediate physical fitness?
until you can't do another one. come on how much help do you need . pick shit up and put it down repeat.
Until failure. Which if new to chin ups will be really really fast lol. These ain’t easy unless you’re well seasoned at them. If you’re new to chin ups good luck on hitting 5-6 correctly. Intermediate I’d say 10 is pretty good. Again, if done correctly. None of that crossfit kipping kicking bullshit whatever it’s called that they do when they look like a fish out of water doing a chin up or pull up.
@@kenkaniff6142 hahaha
Will it hit all muscles in bicep?
Curl chin range rover , cresent thats way the snapped puppet lip croc was used.
This is best one. Just one question. It’s too hard for me to do 2 pull ups like this with fill extension. So how can I improve my strength to do it more. Thanks
Just keep trying. All you can do. Or go to a gravity machine as he mentioned in his video. There’s no easy way but to keep at it. They are hard.
Keep trying but also do other back exercises in the 6-12 rep range as that is more optimal for growth than 2
hello, how many of these should we do in a day to get big biceps?
and is it suitable/recommended for a 17 year old to do it?
Go to failure. As many as you can.
How do I prevent favouring one arm?
Thank you. Now I know something. If you can't afford to train in a gym, at least one can train at home with a chin up stand.
Does a neutral grip pullup hit peaks harder?
Curt Randall no
What part of the bicep does it work ?
I think you mean protracted position when you are referring to the little tweak you can make to emphasis the biceps. Pronation refers to your wrist and hand (opposite of supination). You were taking about a position to do with scapula protraction, it had nothing to do south pronation.
Pronation is also used to refer to the ankle joint’s position in regards to the foot.
Hey, Adam. Would you recommend doing this exercise first in a bicep workout (maybe pre-exhaust) or would this be better towards the end of the workout?
Thanks!
Enzo Fernandez yes I do like doing this Movement first . Doesn’t mean last is wrong .
Mind Pump TV Excellent! Thank you!
Is it for beginners as well ? The ones who are looking to build size
I’m 6’5”. Biceps are hard to add mass. Noticed results after doing 100 + curls with 85lb dumbbells. But to much work to do regularly. I switched to chin ups. Waiting to see the results.
Hey
So how did it go?
How did it went?
How'd it go
He probably died. RIP
Looking good. Add some weights and you'll get amazing bbiceps
Siim Land no
Light, why did you say no.
bud ekins no
@@budekins542 its hard to do without weights. i cant do 1 pullup with help of resistance band thats probably why he said it.
Started this today supersetted with band bicep curls then rest repeat
Rock it as usual
🤘
This is why gymnasts have well developed biceps 💪
Wouldn’t a closer grip be more beneficial ? Maybe at least for the peak ? I would assume….🤷🏼♂️
Nice.
Which biceps head is more involved with chin ups?
Love this exercise, and even better, I automatically do weighted chin-ups because I have to wear a jetpack in order to reach the bar.
Can chin ups replace seated back rows?
Does leg position matter when doing Chin ups or pull ups? Because there is countering opinions on this matter when it comes to this exercise. 🤔