Close Grip Chin Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Close Grip Chin Up is an effective bodyweight exercise primarily targeting the lat muscles, with secondary emphasis on the abs, biceps, shoulders, and upper back. By gripping the pull-up bar with your hands placed closer than shoulder-width apart and palms facing towards you, this variation of the chin-up activates the muscles in a slightly different manner compared to a wider grip. The exercise requires no additional equipment beyond your bodyweight, making it accessible for various fitness levels. It helps improve upper body strength, particularly for building a strong back and arms, while also engaging the core for stability throughout the movement.
How to Perform
Grip the Bar: Start by holding the pull-up bar with a supinated grip (palms facing towards you) and position your hands closer together, keeping a narrow grip. Your arms should be fully extended at the start.
Set Your Core and Glutes: Inhale deeply, activate your glutes by squeezing them, and brace your abs to stabilize your torso. This will help maintain proper posture throughout the movement.
Engage Your Shoulders: Depress your shoulder blades, pulling them down away from your ears to initiate the movement. This will allow your back muscles to take control during the pull.
Pull Up: Begin the movement by driving your elbows down toward the floor. As you do so, focus on contracting your lats and pulling your body upwards.
Reach the Top: Continue pulling until your chin reaches or passes the bar. At the peak, your lats should be fully contracted, and you should feel tension across your upper back, biceps, and shoulders.
Lower Yourself: Slowly reverse the motion, lowering yourself back to the starting position in a controlled manner. Focus on resisting gravity to maintain tension in the muscles.
Repeat: Perform the prescribed number of repetitions while maintaining proper form, engaging the target muscle group throughout each rep.
Tips
Grip the Bar: Use a false (thumbless) grip to reduce the involvement of your biceps. This will place more emphasis on the lats during the movement.
Head Position: Maintain a neutral head position throughout the exercise. Avoid hyperextending your neck, as this can lead to compensations and strain along the spine. Keep your gaze straight ahead or slightly upward.
Body Alignment: If the bar is high enough, extend your legs straight out in front of you, keeping them engaged to avoid any swinging or momentum.
Avoid Lower Back Overextension: Engage your glutes and brace your abs to prevent arching your lower back. This helps maintain a strong, stable posture during the movement.
Full Lat Activation: Complete the pull-up when your lats are fully contracted at the top. Avoid pulling further to compensate with the chest muscles (pecs), as this reduces the effectiveness on the target muscles.
Elbow Focus: Imagine driving your elbows down toward the ground as you pull up. This will help engage the lats more effectively while minimizing the involvement of other muscle groups.
Shoulder Position: Keep your shoulders down and back. If they start to round forward at the top of the movement, it indicates you’ve over-pulled and should stop there.
Chin Position: Depending on your body proportions, it’s not always necessary for your chin to completely clear the bar. Focus on form rather than reaching a specific height.
Controlled Descent: Lower yourself slowly to a point just before your elbows are fully extended. Avoid locking your elbows, as this can put undue stress on the elbow and shoulder joints.
Progression for Beginners: If you're unable to perform a full bodyweight chin-up, begin with slow negatives (lowering yourself slowly) or flexed arm hangs at the top position to build strength over time.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to help you pull up. This wastes energy and reduces the effectiveness of the exercise. Focus on controlled, smooth movements to target the lats and minimize assistance from other muscle groups.
Don't Overextend Your Lower Back: Avoid arching your lower back excessively during the movement. Squeeze your glutes and brace your abs to maintain a neutral spine and prevent unnecessary strain on the lower back.
Don’t Hyperextend Your Neck: Keep your neck in a neutral position. Hyperextending it by looking too far upward can lead to compensations in the spine and cause discomfort. Focus on looking straight ahead or slightly up.
Don’t Use an Incorrect Grip: Make sure your grip is narrow but strong. Avoid too wide a grip, as this shifts the emphasis away from the lats and onto other muscles, like the shoulders or arms.
Avoid Pulling Too Far: Do not continue pulling past the point where your lats are fully contracted. Over-pulling with the chest can lead to muscle imbalances and decrease the efficiency of the exercise. The chin-up is complete when the lats are fully engaged.
Don’t Let Your Shoulders Round Forward: Keep your shoulders down and back throughout the movement. Letting your shoulders round forward at the top indicates you’ve pulled too far and are losing tension in the target muscles.
Avoid Locking Your Elbows: When lowering yourself, do not lock out your elbows. Stop just before full extension to avoid placing excessive strain on the elbow and shoulder ligaments.
Don't Engage Your Biceps Too Much: If you over-focus on pulling with your arms, the biceps will take over. Ensure you’re primarily using your lats to initiate the movement by driving your elbows down, not pulling with your hands.
Don’t Let Your Legs Swing: If the bar is high enough, avoid letting your legs swing or bend. Keeping them extended and in front of your body will help maintain control and prevent momentum from assisting in the pull.
Don’t Perform Fast, Jerky Descents: Lower yourself in a controlled manner, resisting gravity as you descend. Falling too quickly puts unnecessary strain on the muscles and joints, reducing the exercise’s effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
