1. Don’t Go To Failure
If every set of your chin-ups ends up resembling climbing an invisible ladder, don’t be surprised if you get weaker.
2. Get Lean & Keep Your Body Fat In Check
3. Multiple Sets, Low Reps
4. Pay The Toll
5. Incorporate Weighted Chin Ups
6. Staggered Sets
- Overhead Pressing Movements
- Split Squats
- Lying/Seated Leg Curls
- Leg Extensions
- Calf Raises
- Tricep Pushdowns
- Rack Deadlifts
- Any Vertical Pulling Exercise
- Any Rowing Exercise
- Direct Bicep/Forearm Work
- Horizontal Pushing Exercises
7. Grow More Muscle
8. Change Grips
9. Picture Perfect Form
- Initiate with the lats, not the biceps. To do this, think about driving your elbows to your side. This will stop you from pulling with your arms.
- Start by bringing shoulder blades back and down. This will help with lat recruitment as well as keeping the tension on the muscles, not the tendons and ligaments.
- Drive your chest up. Not many people will be able to actually bring their chest to the bar, but I use this cue so that people don’t round themselves over the bar. Only go as high as you can while maintaining shoulder position. For most people, this will be as high as your chin clearing the bar.
- Keep your glutes squeezed. This helps with lat recruitment, as well as keeping a check on over-arching of the lower back and swinging of the legs as the set gets tougher.
- Don’t completely lock out and relax at the bottom. Keep a very slight elbow bend, and don’t shrug your shoulders all the way up to your ears. You want to keep tension on the muscles.