chin-up is a pull to the bar with the palms facing you. Flip the palms away and it's a pull-up - same back and arm muscles, slightly different job. The supinated grip keeps your arms travelling in front of your body instead of out to the sides, so grip narrow and don't flare the elbows or your wrists will complain.
If you can't get your chin over the bar yet, work pull-up negatives until 5-second descents feel routine.
How to do it
Hang with straight arms, hands shoulder-width or slightly closer, palms facing you. Pull your chin over the bar, then lower until the elbows are completely straight. Aim to bring your chest to the bar every rep - chin over the bar is the minimum, not the target.
Watch more here:
Video by Simonster Strength
Target
- SetsA group of consecutive reps followed by a rest. "3 sets of 8 push-ups" means doing eight reps, resting, and repeating that twice more. Rest between sets lets you keep the quality of each rep high.: 3
- RepsShort for repetitions - the number of times you perform a movement in a row without resting. One push-up is one rep; doing eight push-ups in a row is eight reps.: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 from a dead hang to chin over bar, no swinging
Key tips
- Straight arms at the bottom of every rep. Full range or it doesn't count
- Don't think about your shoulder blades. Pull high and they depress on their own
- Too hard? Assist with a band, your feet or do negatives. Too easy? Add weight or pause at the top