Today we are going to discuss how to improve on chin ups. Chin ups are one of the best overall muscle and strength building exercises around. The problem is that many beginners can’t do a single rep and many intermediate trainees can not seem to progress on them no matter what they do. One very simple solution is to get a big rubber band and loop it around the bar to assist you, as shown in the accompanying video. Start with a strong enough band that allows you to do 5 reps. When you get up to 10-12 reps switch to a lighter band and start over again at 5 reps. Repeat this process with one or two more bands until you are strong enough to do them on your own.
Since the video will explain it more clearly than words ever could, watch below to learn exactly how to improve on chin ups.
For a killer strength and conditioning program that will exponentially increase the amount of chin ups you can do in just 16 weeks, check out Uncaged by clicking HERE now.
05. Apr, 2009
at 10:21 am #
The chinup / pullup are such a basic mass building movement. I’ve oft said to friends and clients who cannot do them that they “must start where they can” and constantly strive on moving forward. One cannot get better at a movement that one is not regularly performing.
Band assisted chinups are brilliant.
also, I’ve said it before and I’ll say it again, thanks for providing such an inspiring model as well.
Rob
05. Apr, 2009
at 10:42 am #
Hi Jason.
Which grip position is the best when doing chin ups to build the biceps?
05. Apr, 2009
at 11:58 am #
Hot girl…
05. Apr, 2009
at 12:19 pm #
Thanks for the suggestion. I had never thought about using bands for chin ups.
Oh…. and good choice in a model. She is much easier on the eyes than you ;-)
05. Apr, 2009
at 1:07 pm #
yeah, good idea, but you could use your spotter to
05. Apr, 2009
at 4:07 pm #
I prefer using a dip belt for 5x5reps with heavy weight or putting my feet through kettlebell handles and chinning. These are serious methods to slap on muscle.
05. Apr, 2009
at 5:35 pm #
How about a tip on how to progress for more advanced people.
I am stuck on 16 chin ups and 14 pull ups
05. Apr, 2009
at 5:39 pm #
Jason,
I know you are in NJ. How can I meet the girl in the video? Any chance she is in NJ?
05. Apr, 2009
at 7:47 pm #
Thanks for the video Jason..we have been doing these with newbies like this for a while now, I did have to check the video a few times to actually notice the band she was standing in though haha
06. Apr, 2009
at 7:23 am #
How do we increase our chin up count if we can do 12 without the band ??
06. Apr, 2009
at 10:22 am #
answer to Bob DeCarlo
you are not able to do 14 pull-up and 16 chin-ups
first, you can put variation in your exercices : you can change the grip
-wide front pull-ups
-close-grip pull-up
-medium pull-up
-close-grip chin-ups
-towel chin-up
you can do a very good exercice : you do 2 pull-ups, and you change the grip to do 2 chin-ups. when you change the grip, you stay under tension. do the maximum reps you can.
and if you really want to get huge, do like craig and i
put a dips belt and put about 10 pounds to start and do the maximum reps you can do. it depend of your goal and your objectif, but i suggest you to stay in the 6-8 reps
and someday, you could put a 45 pounds plate to do your 10-12 reps
06. Apr, 2009
at 10:25 am #
i am sorry, i write a mistake on my last message
i wanted to say, you are now able to do 14 pull-ups and 16 chin-ups
first, you can put variation in your exercices : you can change the grip
-wide front pull-ups
-close-grip pull-up
-medium pull-up
-close-grip chin-ups
-towel chin-up
you can do a very good exercice : you do 2 pull-ups, and you change the grip to do 2 chin-ups. when you change the grip, you stay under tension. do the maximum reps you can.
and if you really want to get huge, do like craig and i
put a dips belt and put about 10 pounds to start and do the maximum reps you can do. it depend of your goal and your objectif, but i suggest you to stay in the 6-8 reps
and someday, you could put a 45 pounds plate to do your 10-12 reps
06. Apr, 2009
at 3:37 pm #
Where do I get those jump stretch rubber bands ? :-) Web site ?
07. Apr, 2009
at 4:56 am #
For the advanced guys,
When you can do 15+ Reps I recommend you get yourself a backpack with something heavy in it i.e. sandbag, weight plates, thick books
( like the bible or koran ) or 2 liter water filled bottles, whatever you can think of.
Wear it and try to get above 12-15 reps and add more weight.
07. Apr, 2009
at 9:03 am #
Damn, Jason, I’ve always wanted to be able to do these. I’ve tried a lot of things but I think this might actually work. Thanks!
And, she’s lovely. I’m glad she’s well loved.
11. Apr, 2009
at 10:15 pm #
awesome post fam…definitely will use the rubber bands…
13. Apr, 2009
at 8:48 am #
Where can I buy the JumpStretch rubber band and which one (light, average or heavy) and for the lowest price?
14. Apr, 2009
at 7:17 am #
I was wondering what would be the best method to increase my pull up numbers . I can do 25 and would like to be able to do 40. Whats the fastest way to get there? I also can do pull ups with 90 lbs on a dip belt.
15. Apr, 2009
at 7:32 am #
Is that Public Enemy playing at the gym? Sounds like some good workout music.
23. Apr, 2009
at 7:53 pm #
Jason
I just purchased your muscle gaining secrets program last night – can’t wait to get stuck into it.
I want to use the bands to work on the pull ups and chin ups – which band should i try first – I can’t do 1 rep of either (145 kilograms and as weak as a newborn kitten)
Looking forward to that changing
30. Apr, 2009
at 4:58 am #
thanks for the guidence.
03. Jul, 2009
at 5:41 pm #
Jason, as embarassing as this is to admit – even with the green bands i cannot do a chin up with proper form so where do I go from here? I know you don’t like those gravitron machines but if it is between a gravitron, lat pulldown or inverted row which would be peferable to build my strength?
06. Sep, 2009
at 9:51 pm #
I recommend slapping on as much weight as possible. I do 10-15 sets of weighted chins in a work out, my average amount of reps is 2. then i do 2 sets of bodyweight chins.
if you do high reps your training endurance, It will take you a long time to get strong. I have done a chin with 110lbs on a belt at BW of 145lbs
I cant do 20 chin ups straight.
Moral of the story, you train high reps- you get good at high reps, you train low reps you get good at low reps. 1 type of fast twitch muscle turns into fast or slow twitch depending on training.
so know your goals.
28. Sep, 2009
at 6:52 am #
Great advice. As a personal trainer I require my female clients to lift weights. The band chin-ups work wonderfully for my scared cats clients. The rep range is something new I learned from your info it is solid advise. Thank you for sharing.
27. Oct, 2009
at 5:18 pm #
Why don’t you like the Gravitron Machine’s? I’ve recently started working out again after taking several years off. Because I can’t do the chinups yet I’ve been doing 3 sets of 15 with the Gravitron and 3 sets of 15 with seated pull downs to build strength. Am I going down the wrong road or should I just purchase the bands and change my routine.
29. Jan, 2010
at 12:29 pm #
Craig,
Of course, those are great methods but if you can’ t do any reps on your own the band is a great way to start.
Jerry,
A close supinated (palms facing you) grip will work best for building biceps.
Darren,
The inverted row is a horizontal pull, not vertical so that wouldn’t replace a chin up. I would stick with the pulldown machine for now while cutting bodyfat. Really push the weights up and try to get strong as hell on pulldowns. As your weight comes down you should be able to eventually get off the pulldowns and on to the chin up bar. Start with close parallel grip chins if possible, as these are the easiest.
Darren,
You should start with the green bands and then progress to the purple.
Howard,
It is Public Enemy. We play at least one PE song per workout.
Elise,
You can get the bands at EliteFTS.com
If you guys can do more than 12 reps you should work on getting stronger with lower reps and heavy weight.
08. Feb, 2010
at 11:57 am #
jay how can i improve my chin ups, or how can i train to do one handed chin ups, i can do already between 40 and 60 in a row depending on how i feel during the day.
thks man!
10. Feb, 2011
at 2:42 pm #
I don’t understand why to use a band if a pulldown machine is available. Probably much safer, especially for obese clients.
18. Jul, 2011
at 4:31 am #
Jason, or anyone else,
Can u point me in the right direction for improving (going from 0 to1!), but without a support band as described since I just workout at home. I’m 72 and some 15-20 kgs overweight. Tried a chin-up as part of an effort to strengthen the muscles (back, biceps?) and increase exercise intensity to lose weight. Found I just cant lift myself at all. Strikes me I may HAVE to lose weight AND strengthen the biceps before I’ll be able to do it, but am I right in putting these as primary objectives before trying chinups again?
And, what exactly is the diff between a chinup and a pullup? I had thought the former was the yank term and the latter brit.
19. Jul, 2011
at 1:41 am #
Gopal, the difference between a chinup and a pullup is the grip. Chinup = Palms facing you (more stress on biceps), Pullup = palms facing away (lats). Mark Sisson from Marksdailyapple.com wrote a pretty good progression for pullups starting from zero, check out his primal blueprint fitness ebook (it’s for free).
20. Jul, 2011
at 5:28 am #
Thanks for the clarification, Till. Will pursue yr suggestion. Gopal