How to Do a Close Grip Chin Up

Chin ups provide you with a wonderful upper body work out. They are tough to do, but with the proper training and enough practice, you can work up to a solid set of ten in no time. Be careful to use proper technique to avoid muscle strain and injury.

Difficulty: Challenging

Instructions

1. Grip a chin up bar with a close grip, meaning your hands are about 6 to 8 inches apart. Your palms should be facing your body in a reverse bar grip.

2. Pull yourself up off the ground, until the bar is at your chest level. Keep your feet off the ground. Focus the squeeze in your biceps during a close grip chin up. Pause for a moment before lowering yourself back down.

3. Lower your body slowly back down toward the ground. Feel the stretch through your lats and shoulders. Be careful not to lock your elbows as you extend your arms, but allow yourself to lower all the way down to feel a good stretch.

4. Repeat Steps 2 and 3 for the desired number of repetitions. Rest in between sets, catching your breath and gently stretching your hands and arms out. Do 3 sets of chin ups, with fewer reps if you want to build muscle and more reps if you want to tone up.

Tips & Warnings

• If even one chin up is impossible for you in the beginning, use some assistance. Assistance can be in the form of a spotter gently providing some leverage at your ankles, or using a box or step to barely push off of. Only use the minimum amount of support you absolutely need to get up, in order to strengthen your muscles.

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