Chin Ups
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Hi can anyone advise me how to improve my chin ups. I've somewhat lost the ability to do the tricep chin ups (palms facing front), and have switched to bicep chin ups(palms facing self). Not sure do I get the terms correctly, I know different type of muscles involved. I realised my progress is damm slow, IPPT coming need to pass =X only can do 4.5 now. I realised that I feel easier if I train with sit ups and crunches, somehow I can pull slightly easier, are they linked?
Could someone advise me what type of training like the type of push ups must I do and how many? I am currently using the palms facing self type. How must I train with only a chin up bar in the park, as I do not go to gyms. What type of push ups should I do, (diamond, normal, spider)?
PS: the tallest chin up bar in the park is kinda short for me, I still need to fold my legs before going up. Is it advisable to train with the taller kind?
Hope some of you could help me out here. Thanks alot =)
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Ok to answer your questions one by one:
Usually the term chin-up is used when your palms are facing forward. Pull-up is used when your palms are facing you. Therefore you got the terms correct.
Chin-ups and pull-ups involve quite a number of muscles to perform. Some are used a lot, the others a little. The main ones are your back muscles and biceps. To a lesser extent, your abs, shoulders and maybe some minor muscle groups. There was once I trained chin-ups so much that even my chest and abs hurt the next day. So, you're not wrong to say that abs and chin/pull-ups are linked.
Chin-ups use more of your lats while pull-ups use more of your biceps. Of course, there are ways of varying the way you do them to make more use of certain muscle groups.
I won't recommend doing push-ups because they work mainly the triceps, chest and shoulders. These muscles are not used as much as the main ones that I mentioned: biceps and back. I know people who can do 50 standard push-ups in one go and yet cannot even do one chin/pull-up. Unless you have plenty of time to train, aim for the main muscles for chin/pull-up first.
The various ways of doing push-ups simply varies the effort focus on chest or triceps. Try all of them to get an all-rounded workout for your arms and chest.
There shouldn't be much of a difference between a tall or short bar other than the convenience of relaxing your legs on a tall bar.
How many do you need to pass your test? Assuming you need 6, and you can only do 4.5, my suggestion is to do 3 sets of 3-4 with a short rest in between. Don't do to failure. Doing to failure will not do much for strength building. Rinse and repeat.
In the meantime while you are training your chin/pull-up, don't forget the rest of your stations. Run frequently for your 2.4km and do your crunches (and your push-ups if you have extra time). All-rounded fitness should help your chin/pull-up training.
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dont worry. When you are in cat Y, you only need to do 5 chin up to pass.
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i'd adive you doing the diamond push-up cos it involves the biceps working and contracting just like chin-ups. Working on the dum-bell is also good...lols ....gd luck on the test anyway ,,
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jia you GOGO
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Originally posted by Leonardlwq:
i'd adive you doing the diamond push-up cos it involves the biceps working and contracting just like chin-ups. Working on the dum-bell is also good...lols ....gd luck on the test anyway ,,
normal pushups will also involve the biceps contracting. but don't be misled by that. doesn't mean that it contract means its training.
push ups will help by working on the chest which will be helpful in chin ups. but as what helphelphelp mentioned, its not exercise specific. lats pulldown will be more apropriate.