Are you trying to get your first chin-up?
Are you trying to improve your chin-up or pull-up numbers?
Are you strong enough?
If not, where should you start?
Here are the TSTMethod’s eight steps to getting your first chin-up:
Don’t us a band.
Perform ring rows and isometric ring rows to build the strength required to hold your chin above a pull-up bar for a minimum of 10seconds with good form.
Perform active hangs to build shoulder depression strength and learn the correct pulling mechanics.
Perform passive hangs to build shoulder mobility and learn the correct pulling mechanics.
Build enough strength to hold your chin above a pull-up bar for 30sec with good form.
Build enough strength to be able to perform a 30sec eccentric chin-up.
Either perform weighted eccentrics or perform isometric pauses at the weakest points in the chin-up.
By following these steps, you will start to make progress towards you first chin-up with the correct form.
Are there any limitations that might be stopping you from reaching your first chin-up?
Body composition - if your overweight (extra fat), then your goals should be to lose fat as fat is not contractile and is additional load.
Awareness of Muscle Activation - As an example, learn to depress and retract the scapular before pulling with the biceps is critical to success. You must learn to lift the sternum as high as possible without bending the elbows. Learning to engage the rhomboids and lower the lower trapezius to depress the scapular is the first place to start.
Grip strength is essential for pull-ups and ring training. You need to have a strong grip. When the grip is stronger the performance of other muscles will increase.
Strength of the external rotators and the lower trapezius (also known as trap 3) are essential to upper body strength. You need to ALWAYS include external rotator and trap 3 work in the training programme. External rotator and trap 3 work will improve both vertical and horizontal press and pull work. The life insurance of your shoulders is down to the rotator cuff and the trap 3.
Isolation exercises are often overlooked and this is a mistake. As an example for pull-ups, the strength of the elbow flexors is often a limiting factor, this includes biceps brachii, the brachioradialis, and the brachialis and pronator teres. Most athletes need bicep work because they need to hold external objects or because then need to increase pull-up strength to then improve their sports performance.
Are you ready to stop being weedy and start getting strong? Do you want to build a foundation of bodyweight strength that is transferable to more advance bodyweight training like handstands, handstand push-ups, muscle-ups and more?
Look no further!
Check out the TSTM Skill-Based Programs