Chin-ups are king when it comes to building a wider, stronger back.
Start in the hanging position and drive your elbows down to the floor, keeping them inline with your body — avoid pulling them behind it.
Chest to bar with your chin tucked — avoid driving your head forward trying to pull it over.
If you’re up for a challenge — give this advanced a routine a try that I stole from , Charles Poliquin, @strengthsensei1
- Wide-grip pull-ups, max reps.
- Rest for ten seconds.
- Medium-grip pull-ups, max reps.
- Rest for ten seconds.
- Medium-grip chin-ups, max reps.
- Rest for ten seconds.
- Narrow-grip chin-ups, max reps.
- Rest for three minutes.
- Repeat steps 1-8 twice
If you want to get a lot of volume in, in a short amount of time, try this routine out. Start with 35% of your rep max, so if you can do 15 pull-ups, perform 5 reps, rest 20 seconds and repeat for max sets. If you reach a 6th set, make that your last and perform max
Want a bigger, stronger back?
Shoot me an email at adamnpine@gmail.com with “CHIN UP” in the subject line.