Chin ups or pull ups are usually hard for beginners but it’s a great multi-joint movement workout that challenges all the upper body muscles along with working the core muscles. Working multiple muscle groups in one exercise is more efficient and reduces workout time. This is especially useful if you are limited on time or want to get a quick workout during the day.
Benefits of chin ups or pull ups are as below:
Build Upper Body Strength
Chin-ups build upper body and core strength by pitting your body against gravity. The primary muscles worked are the back and biceps. The supporting muscles support and help aid the other muscles in the movement. Chin-ups use a pulling motion, which builds back and arm strength. The core muscles used are the rectus abdominus, these are the muscles that give you six-pack abs, the obliques and the transverse abdominus. Strong abdominals also strengthen and support the back muscles. Chin-ups are one of the base exercises used in off-season conditioning to build strength by the Georgia Bulldogs, according to Kyle Woody in an article published in the November 2008 issue of “Stack.”
Simple Training & Versatility
Chin-ups are done using a simple pull-up motion. This movement is an extremely efficient upper body workout. A variety of chin-up variations can challenge your muscles in different ways. Using the one hand static hang will build stamina and strength. The chin-up bar side crunch targets the core muscles and uses static strength. One-arm chin-ups are done by holding the wrist of the hand gripping the bar. This variation uses more resistance, which is good for strength building.
Chin-ups are a good warm-up exercise before isolation movements. Chin-ups are a compound movement that engages all the muscles of the upper body. Performing one set of chin-ups before starting any isolation routine that involves muscles of the upper body will prepare the major muscles and the supporting muscles, according to the American College of Sports Medicine.
If you want to give the exercise a try, here’s an easier alternative to get started, good luck!