Do you have good upper body strength endurance? Do you have trouble improving your chin-up performance? In this article of the IPPT series, let's explore how you can perform better for your chin-ups by training correctly, with the right methods and progression.
Generally, being able to do a decent number of chin-ups means you have reasonable upper body strength endurance. This is assessed through this IPPT station. The primary muscles used during chin-ups is the latissimus dorsi (lats, or commonly known as the 'wings'), and the bicep muscles.
Translating the benefits of chin-ups to our functional tasks means being able to do things such as heaving yourself up and over low walls and clearing windows in urban operations. When you have better upper body strength and endurance, you will be able to perform upper body strength related combat tasks more efficiently.
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Primary muscle used in chin-up - the lats. |
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Heaving yourself up and over low walls. |
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Clearing this UO obstacle utilises lats as well. |
Executing proper chin-ups requires good technique like all other strength training exercises. Let's first talk about the different gripping methods. There are three types as stated below:
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Figure 1: Underhand Grip (Lats, upper back and biceps) |
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Figure 2: Overhand Grip (Lats and biceps) |
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Figure 3: Alternated Grip (Lats, upper back and biceps) |
Translating the benefits of chin-ups to our functional tasks means being able to do things such as heaving yourself up and over low walls and clearing windows in urban operations. When you have better upper body strength and endurance, you will be able to perform upper body strength related combat tasks more efficiently.
Some pointers on technique are:
Note: If you are executing the chin-ups correctly, you should feel the squeezing of your lats at the end of the chin-up action (i.e. when your chin reaches the bar).
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During training, try holding 1-2 secs at the end of the chin-up action to feel the squeezing of lats as shown by the arrow. |
To heave your own body weight over the bar for a number of repetitions (or 'reps'), you have to consistently work on your chin-ups and supplement with back / arm strength training exercises.
The recommended number of sets and repetitions for the strength training exercises is 2-4 sets of 8-15 reps; rest interval between sets of 1-1½ minutes, for 2-3 times a week for 8-10 weeks. The dosage, however, depends on the individual's current chin-up performance.
To progress from your current training volume, for example, 3 sets of 10 reps, you can either increase the training volume by increasing the sets (to 4 sets of 8-10 reps) or increasing the reps (to 3 sets of 12 reps), keeping the resistance constant. You can also increase the resistance, keeping the sets or reps constant. Note that the last 2 reps of each set should be done with considerable efforts.
Here's a few common back strengthening exercises you can do in our SAF gyms.
Lat Pulldown
This exercise works mainly the lats. It has a similar pulling action as chin-ups. Start with a resistance of 50-70% of your body-weight, executing 8-12 reps of 2-3 sets.
Seated Row / Dumbbell Bent-Over Row
These two exercises work the lats and rhomboids (muscles between shoulder blades) and you would perform a pulling action towards the chest. Similarly, do 8-12 reps of 2-3 sets.
Assisted Chin-up
This exercise works best for those who can perform zero or a few chin-ups at one go. Find yourself two buddies and have them stand by your sides, each of them supporting your knees and shin while you are executing your chin-ups. They will provide some assistance if you could not do a proper chin-up using your own strength. This is similar to the Chin-up Trainer found in some gyms.
Arm Exercises
Building up your arm muscles also help enhance your strength in executing chin-ups. These secondary muscles help the lats perform the work. Include them as part of your training regime.
Bicep curls
You can choose either to use dumbbells or weight machines to work your biceps.
Note: When doing these exercises, focus intently on the muscles used. This would help to build up strength in that particular muscle part more effectively.
Some of you may have tried this training method to boost your arm power and lats for chin-ups before, especially zero-fighters. Research has shown eccentric strength training is good way to stimulate muscle development. So, to include eccentric training once a week as part of your training regime may be another way to boost your strength.
Heave yourself over the chin-up bar with the help of buddies and slowly lower yourself down in a span of 5-6 seconds, focusing on your lats as you do so. Do this for at least 3 sets with the help of 2 buddies, if necessary.
Include Core Training
A stable trunk during chin-up can remove unnecessary movements and help in efficient movement. You can incorporate core exercises such as the plank, crunches and prone rower in your chin-up regime.
1. Doing maximal one set chin-up routine is the best method to improve chin-ups.
The more effective method to improve chin-ups would be to perform multiple sets of chin-ups. The intensity, reps and rest period between sets depends on your current chin-up performance.
If you can do a max of 8 reps, you should do multiple sets of about 50-70% of 8 reps. Therefore, you should be performing 3 sets of about 4-6 reps.
For those who do less than 5 reps, perform multiple sets of 5 reps assisted chin-ups.
2. Push-ups help increase chin-up performance.
Push-ups is not a specific training for chin-ups but it prevents muscular imbalance as it trains the opposing muscles that are involved in a chin-up. Chin-ups utilises mainly the back muscles while for push-ups, primarily the chest and arm muscles are used. Specific training on the back should be done to improve chin-up performance.
3. To improve chin-ups, they must be done everyday.
There is no necessity to do chin-ups on a daily basis. You need to let your primary muscles rest in order to adapt to the training, making them stronger after each training session. Therefore, the recommended chin-up sessions would be 2-3 times per week, with the reps and sets as stated in point 1 above.
No matter what you current chin-up level may be, with proper and adequate conditioning, you should be able to clock a few more reps. Strive on for a stronger upper body!
For those weak in chin-ups (< 7 reps), you can refer to the recommended programme below:
Circuit 1
Group A (able to do 4-5reps): 3reps x 3sets
Group B (2-3reps): 2reps x 2; 1rep x 2
Group C (< 2reps): 3-4reps (inclined chin-up) x 3; 3reps (assisted chin-up) x 2. [Provide assistance as and when required]
Circuit 2
Group A (able to do 5reps): 4reps x 3sets
Group B (3reps): 2reps x 3; 1rep x 2
Group C (< 2reps): 4-5reps (inclined chin-up) x 3; 3reps (assisted chin-up) x 3. [Provide assistance as and when required]
Circuit 3
Group A (able to do 5-6reps): 5reps x 3sets
Group B (3-4reps): 3reps x 3; 2reps x 2
Group C (< 2reps): 5reps (inclined chin-up) x 3; 3reps (assisted chin-up) x 3. [Provide assistance as and when required]
Circuit 4
Group A (able to do 5-6reps): 6reps x 2sets; 6reps (inclined chin-ups) x 2
Group B (< 4reps): 4reps x 2; 5reps (inclined chin-up) x 2. [Provide assistance as and when required]
IPPT Specific Training (IST)
IST is conducted periodically to ensure that the technical skills required in the other stations (Standing Broad Jump, Shuttle Run and Sit-Ups) are maintained. These sessions ensure that the individual's standards in the static stations do not fall. They include executing one set of chin-up to failure and then use buddy assistance to complete 2 more reps.
Strength Training (ST)
ST is conducted on alternate weeks to supplement the chin-ups. Below are the exercises to be done for 3 sets of 8-12 reps: