Closed

This post has been edited by chienx: Feb 19 2013, 10:54 PM

cable machine? start from light weight with the long bar? or you could do this first?


http://www.exrx.net/WeightExercises/Latiss...ntPulldown.html
http://www.exrx.net/WeightExercises/Latiss...arPulldown.html

p.s. would be awesome to see a lady doing a perfect chin-up in the gym

This post has been edited by Pepper: Sep 27 2011, 08:53 AM

Grab the chinup bar and jump up, so that you are now at the 'top' position.

From there, slowly lower yourself down. Work towards lowering yourself in 30 seconds. When are you able to lower yourself down in 30 seconds, you will be able to do a chinup.

Do 3-4 sets of lowering twice a week, and you should be able to do chinups real soon.

Yes it's not very easy, but it's effective. Lat pulldowns are not the most efficient way.

Like Desvaro, i started with negatives too. (jump up and hold, slowly lowering myself down)

But instead of lowering down 1 rep 30 sec, what i did was 3-4sets of 8-12 reps 8 secs down, almost everytime i hit the gym (provided my lat doesnt hurt anymore). after about a month, i could do at least 3-4 perfect chin ups

Lat pulldown strength cannot be transfered to a chin up, but as u gain strength doing a chin up, your lat pulldown strength will definately increase

good luck!

start with vertical pulls

find a wall with place to hold, like a grill or something. face and stand as close to the grill as possible. grab hold of the grill just below chest level. lean back to straighten your arms, and pull yourself back into standing position.

beginner: 1x10
intermediate: 2x20
progression: 3x30

next will be horizontal pulls, it's a bit hard to described and difficult to find the place to do it. will try to post pictures of it later when i get home.

how do you guys progress ? i can do like 5 5 4 3, with 2 mins between sets

Closed

This post has been edited by chienx: Feb 19 2013, 10:59 PM

Stand on a chair and lowering your body slowly..

stand on chair, grab the bar, one leg down, and the other at the top where you rest your back on the chair. slowly push the chair far but not too far to minimize the support. do the chin up slowly. as you progress from weeks to weeks, increase the distance between your feet and the chair until you don't need it. if you want clearer view, try to find video of p90x and see how they do chin up. hey, it works for me. at first i can only do 2-3 max but now i can do 9-10 max.

chining from a smith machine, set the bar at the lowest point and progress from there until you can do full bodyweight chinup...

This. But i might add, a lot of people have the strength for pullups but their cns is not trained for it. It's a skill so keep practicing at it.

Then i think you should just start by hanging on for as long as you can. Build basic grip and arm strength from there. Just try to set a record for as long as u can everytime u hold on to it. Once u can hold on to it for 30-40 sec, then only try the negative chin ups or assisted chin ups with the chair.

persistance is the key

Yes. I tried to hang myself yesterday, bout 20s only. i thk. will do few time and at the same time, try out chair assist. will try to do 3-4 rep for negative chin up. will update time by time to c improvement..

anyone know if to train with free weight, how many kg i should able to carry to help in my chin up? is all this exercises help also in push up? my weight is about 58kg height about 166cm.

free weights is a progressive thing. there is no measure of how much you can carry. it differs from one individual to another.

if you want to start on free weights, i suggest you go for strength work first. do the three 'money' moves, bench press, squats and deadlifts. theres a sticky on how to do them. start light and progressively work your way up in weights. read up more on more advanced routines or you can ask questions. most of us would try to answer them .

this +1

i can now hang myself for bout 40 second. But other work not seems progress. I back to park to hang at the bar but can't hang long. Wonder is it differences between door bar and the real bar?

Thicker bars are generally harder to hang on to due to grip. Keep at it, start doing negatives you'll get there eventually

i can do it when i able to do pushup and light weight dummbeel training.

technique 1:
do negative pullups

technique 2:
do biceps exercise, with stonger biceps, you can do chin up which helps ur back to be stronger. then when ur back is strong enough, u can do pullups

but u just want to do chin ups right?

chinups can do around 5 - 8 reps
but pullup not even 1 rep...
thought of doing more pulldowns...
but after seeing this thread i had change to daily negative pullups

Heavy pulldowns does not equal good strength in pullups. Explain to me why I càn do more than 265lbs of pulldowns without cheating but could barely do 5 be pullups?

Practice practice practice or negatives will help like some good people here suggested. Ive been doing consistent chinups past 4 weeks and now pulling bw +135 tied to belt x 3to . pullups chinups are a skill and to get better at.it.you keep doing.it and not till failure all the time.

its all in your mind... think that u want to get your chest up... Lead with your chest up & keep your shoulders back.

Partially correct but incomplete. He's gotta keep doing it, practicing it.

hopefully can achieve it within a month...

cannot..

you still struggling with it?

I started both chinups and pull ups with negatives, but switched to the machine having the pad on your legs. I used to try the negatives, but i could never do much, 1-3 at most.

Then I saw people doing the machines, so I gave it a shot. Sure it does easily with heavy weights stacked on, but I gradually reduce it. The other good thing about that machine is it trained my back to support the whole session instead of my arms. It gave me tremendous sore throughout the week when I used it, compared to negatives. Eventually I tried without the leg support a few weeks later and I'm good to go.

Don't give up!

never give up....
i cant do pullups for even once previously...
nw one rep d...
hope can hit 5 reps by end of the year...
try assisted pullups,
it helps me

Chin ups are a cakewalk once you keep practicing it.

try doing a horizontal pull up. Refer the image

http://www.zigzag.co.za/wpmu/files/2010/11/Picture-7.jpg

agreed. few months back i couldn't even lift myself an inch. now i can pull x3 all day long..

tats really good too....
i guess..
but b4 i am able to do pullup, i cant even do this
once i can do this, i can do pullup...
weird but true

For TS, if you still cannot do near horizontal pullup, increase your inclination. You can even stand up and pull yourself horizontally towards the bar.

I'll try this out for pull ups.

I can do a up to 3 chin ups no issue , but pull ups seem to strain my shoulder even 2/3rd's up.

How wide apart are your grip? I have shoulder issues as well if I do them too wide. Pull ups are shoulder width or slightly wider apart for me

i read somewhere that it's unnecessary to use a wide grip. a close grip would have been preferable.

You get more muscle fiber activation with close grip. But i also like adding in wide grip to my routine.

Wonder how i can set up a pic for this..hmmm

BTW You were training at FF before right ? I'm using the pullup machine so i hold on to the straight handle before it slopes down



This post has been edited by potemkin: Dec 21 2011, 07:10 PM

I think if someone of you still can't do a chin up, you need an adrenaline surge. Get to the top of a 20 storey building, hang from a bar with the ground below you and pull up. It'll provoke a do or die situation.

Sometimes I amaze myself with my genius.

I'm dead for sure

Why? You'd be surprise how strong the sense of self preservation is when it comes to a situation like this.

I'll probably hang on to it for like 2 -3 minutes before my palms sweat so much that I slip away and shout NOOOOOOOOOO! all the way down and make a loud thud ground floor. I don't think I'm physically strong enough to pull myself up just yet. Eventually I will get there, lower bodyfat levels and chins.

how heavy r u? if i can do pull ups with my weight, i think u have no problem.
i am a beginner to add to it. hmmm... its all about practice

Kinda depends how wide are you in the first place right lol. Do whichever grip that's comfortable for you imo.

Mana tau the bar breaks instead.

Worst. Death. Ever.

LOL! I think at that situation you'll think of something la. I have, however, seen a youube wheere this guy climbs to a tower crane and did pullups. Crazy mofo.

oic. thx for the clarification.