Chin-ups are a unique challenge. They can humble the strongest lifter just as easily as an unsatisfied ex-girlfriend. Yet, mastering the art of the chin-up—performing lots of solid, easy reps—is always impressive and a great indicator of overall physical condition and athletic potential.
To dominate this exercise, you need a strong back, strong arms, a firm grip, lots of body control, and strength endurance in the forearms and hands. This makes the chin-up possibly the best test of relative strength available.
The tough thing about chin-ups is that the slightest weak link will kill your progress. Few people are limited by back or biceps strength, but many who seem to have all the tools to be successful still fail miserably. Remember, a chain is only as strong as its weakest link. This is certainly true with chin-ups, so the fastest way to become a great chinner is to correct your weaknesses and improve your strengths. This article will give you a breakdown of what you need to do and present different programs depending on your level.
Also, just for clarification, by “chin-up,” I mean pulling yourself up to a bar with your palms facing you. A “pull-up,” on the other hand, is a type of chin-up where the palms are facing away from your body.
Covering All the Angles
To succeed at chin-ups, you must have an adequate level of several physical capacities. Here’s what you need:
- Hands: Static strength, static strength-endurance
- Forearms: Dynamic strength, dynamic strength-endurance
- Arm Flexors (biceps and brachialis): Dynamic strength, dynamic strength-endurance
- Upper Back (rhomboids, lats, and mid traps): Dynamic strength, dynamic strength-endurance, static strength, static strength-endurance
- Abdominal Wall and Lower Back: Static strength, static strength-endurance
- Psychological: Resistance to pain
- Advantageous Body Weight and Body Fat: The heavier you are, the harder chins will be!
Hand strength and endurance are often neglected but are crucial for performing many reps. Your hands connect your body to the bar; if your grip isn’t rock solid, there’s no way you can apply maximum force, and you’ll perform below your potential.
Thibaudeau’s Hands and Forearms Strength Routine
A. Dynamic “Captain of Crush”
- 5 sets per hand, as many reps as possible until you reach 15-20
- 60 seconds rest between each set
You’ll need the “Captain of Crush” grippers from Ironmind. These grippers aren’t your ordinary plastic toys; they require significant force to close. They come in different strengths, from the “Trainer” (100 pounds of force) to the No.4 (365 pounds of force). Most people only need the first two levels (Trainer and No.1).
B. Paper Folding
- As many “sets” as possible for each hand, no rest between sets
This exercise might seem easy until you try it. The goal is to hold a sheet of paper in your hand and crunch it into a tight ball using only that hand. Add sheets until you can’t reduce them to a tiny ball anymore. This builds strength endurance and digital dexterity.
C. Forearm Roll
- 3 sets of 5 reps, 90 seconds rest between each set
This classic exercise builds strength-endurance and size in the forearms. Use a forearm roller and roll the weight up and down under control.
D. Isometric “Captain of Crush”
- 3 sets per hand of max time, 90 seconds rest between each set
Using the COC grippers, close the gripper and hold it closed for as long as you can. Aim for 45 to 60 seconds.
Level 1 Chin-Up Program: The Newbie Routine
This program is for individuals who can’t complete at least one chin-up in good form. It should be performed for four weeks, after which you’ll retest yourself. The goal is to perform five complete chin-ups after four weeks.
A. Incline Chin-Up
- 3 sets of max reps, 211 tempo, 60 seconds rest between each set
B. Three-Position Static Holds
- 2 “sets,” 90 seconds between each position
C. Lat Pulldown to the Front (Chin Grip)
- 1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 3, 311 tempo, 90 seconds rest between each set
D. Partial Chins
- 1 set of 5 reps, 201 tempo
Level 2 Chin-Up Program: The Regular Guy Routine
This program is for individuals who can complete between four and six chin-ups in good form. It also lasts four weeks, after which you test yourself again. Aim for 10 to 12 complete reps after the four weeks.
A. Negative Chins
- 5 x 10-12, 6 second negative tempo, 90 seconds rest between each set
B. Staggered Chins
- 20 total reps, 201 tempo, 30-60 seconds rest between sets
C. Partial Chins
- 2 sets of 12 reps, 201 tempo, 90 seconds rest between each set
Level 3 Chin-Up Program: The Advanced Routine
This program is for individuals who can already complete between 10 and 15 chin-ups in good form. It also lasts four weeks, after which you’ll test yourself again. Aim for 20 to 22 complete reps after the four weeks.
A. Negative Chins
- 5 x 20-22, 3 seconds negative tempo, 90 seconds rest between each set
B. Mid-Grip Pull-Ups
- 5 x 5, 301 tempo, 90 seconds rest between each set
C. Lat Pulldown to the Front (Palms Facing You)
- 2 x 40, 201 tempo, 90 seconds rest between each set
D. Regular Chin-Ups
- 3 x max, 201 tempo, 90 seconds between each set
Workout Frequency
Hands and Forearms Workout
- Times per week: 2-3
- When to perform: Anytime, but at least 24 hours away from a pulling workout.
Level 1: Newbie Routine
- Times per week: 2
- When to perform: First training day of the week. Repeat 3 days later.
Level 2: Regular Guy Routine
- Times per week: 2
- When to perform: First training day of the week. Repeat 3 days later.
Level 3: Advanced Routine
- Times per week: 1
- When to perform: First training day of the week.
Concluding Remarks
This training progression will increase your chin-up and pulling power immensely. However, not everyone will be able to go through all levels. The biggest limiting factor is your body fat percentage, so if you’re serious about posting huge chin-up numbers, minimize your body fat levels.
Now, go hit the bar! (The chinning bar, that is!)