CHIN-UPS

Setup

Grip the bar with palms facing you (supinated), hands shoulder-width or slightly narrower. Hang with arms fully extended, scapula depressed (shoulders down and back). Cross ankles behind you for stability.

Execution

Initiate by pulling shoulder blades down and back. Drive elbows toward your body, pulling until your chin clears the bar. Lower with control to a full dead hang.

No kipping or swinging.

Key Cues

• Start with scapular depression

• Elbows drive toward ribs, not flared out

• Full range: dead hang to chin over bar

• No momentum: strict form only

• Controlled descent: 2-3 seconds down

Common Mistakes

• Half reps: not reaching full extension at bottom

• Kipping or swinging to generate momentum

• Shrugging shoulders at the top

• Neck reaching instead of pulling with lats

• Losing tension at the bottom position

Programming

3-4 sets of 5-12 reps. If you can't do bodyweight chin-ups, start with negatives (lower slowly) or use resistance bands for assistance. Once you can do 3 sets of 10, add weight with a dip belt.