Pull ups / chin ups?!
Question: i know pull ups and chin ups are great things to do in work outs, but what if you can not do them starting out? what are the best things to put in my work out to build up to pull ups and chin ups?
Answers: i know pull ups and chin ups are great things to do in work outs, but what if you can not do them starting out? what are the best things to put in my work out to build up to pull ups and chin ups?
Strength in the back, chest and arms is needed to perform pull ups and chins so try to work these muscles and strenghthen them before attempting these excercises.
Then do the chins/pull ups aided by by using a bench to support your weight and good gyms should have chin bars with weight plates, the more weight plate you choose the more support is provided.
Push ups and tricep dips (on parallel bars for example), or weight lifting that targets biceps and triceps.
dumbells? or simple benches to start the gain of muscle
Do pull-ups to a low bar while lying on a bench. You will be pulling up less weight than your whole body, but building the same muscles that you need to use to do full body pull-ups.
If your doing free weights then do Rowing motions. I recommend you do the palms up or palms facing your face and in a chin up. Chin ups for a lot of people are a bit easier. They actually build more of the back muscle etc. Also regular bicep curls will prepare you for chin ups. If you have machines, do the Dorsi bar exercises. Again mostly with your palms facing your face. Dorsi comes from latissimus dorsi, your large back muscles.
use the pull-up/chin up machine that lets you choose how much of your weight you actually lift( your knees rest on a platform that is attached to a weight stack which you can change....the less weight u set the stack to the more of your own weight you are doing.) Other than that you can just do other bicep/tricep and shoulder/upper back workouts....curls, dips, tri pull-downs, shoulder press, flys, lat pull downs, etc..
Put a chair underneath the bar and let yourself down slowly. Then step back on the chair and grab the bar again and repeat. Make sure you do an overhand grip, this helps the intended muscle groups.
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