How to do close grip chin up

Coach's Tips

This exercise can benefit your biceps and lower back muscles and is often easier compared to a pull-up. Keep your chest elevated and avoid leaning forward. Bringing your hands closer together can enhance back engagement.

Start Position

1. Stand below a chin-up bar, positioning your hands shoulder-width apart with palms facing you.

2. Grasp the bar firmly, engage your core, and keep your feet close together.

3. Pull your shoulder blades down and together, maintaining a neutral spine and lifting your chest.

4. Lift your feet off the ground, crossing your ankles.

Proper Form

1. Inhale deeply, then pull your body upward toward the bar.

2. Engage your lats, using them to aid in lifting your body.

3. Keep your core engaged, maintaining a straight body alignment.

4. Pull until your chin is above the bar.

5. Gradually lower yourself back to the initial position.

Breathing Technique

1. Breathe out as you ascend by pulling yourself up to the bar.

2. Breathe in as you return to the initial position.

Precautions

1. Avoid swinging your body during the exercise.

2. Keep your elbows from flaring outward.

3. Refrain from locking your elbows at the top.

4. Cease exercise immediately if you experience any discomfort in your lower back, neck, or shoulders, and modify the routine accordingly.