Chin Ups Create Curves

Chin ups are getting tough. It is an exercise that gets easier by dropping body fat. Well that's not gonna happen right now! So time to break out the bands for some assistance next time around.



Chin ups are an exercise where it can be tough to add reps to your max. You may do 1 solid Chin Up but are stuck and can't get one more rep. A great way to do this is by using bands to assist you and slowly decreasing the width of the band used. Start using a thick or medium width band and as you get stronger with that band decrease the width (which will assist you less) and continue getting stronger with that band. Decrease the band width again until it is the width that just gives you that little lift to get you up. When you are strong with that band, step up to that bar with your own pure strength and give it a go. You will be surprised at how many you will be able to do!

Another great way to increase your Chin Up strength is through negatives. When I met Sean in college, he taught me the right way to lift weights. He taught me to get off the Lat Pull Down machine and step up the the Chin Up bar. He told me I could do 10 Chin Ups if I worked hard. Work hard? That is definitely something I have always enjoyed doing when it comes to fitness. I was game.

We started out with him hoisting me to the top of the bar and slowly lowering myself for every painstaking second... 30 seconds total for 3 sets (90 seconds of fighting the urge to drop). The next week I went in and did 1 full Chin Up on my own and then he assisted me to the top to lower again for 30 seconds X 3 sets. Week 2, I went in to workout and sure enough, I got 2 solid reps on my own and again he helped me to the top for the negatives. Weeks went on and sure enough I got 6, 7, 8, 9 and finally 10 full, clean and good Chin Ups on my own. When I say good Chin Ups I mean full extension on the bottom (full hang) to chin completely over the bar.

After 10 weeks, I wasn't big or bulky doing these "manly" exercises either. I developed shapely arms and a bit of a V taper to my back so my waist appeared smaller. I had feminine curves. What woman doesn't want shapely arms and a tiny waist? Hmmm, every woman I do believe.

12 years later and pregnancy #2, Chin Ups are still a solid exercise in my program. I look forward to my workouts after baby is born and cranking out chin ups on my own, unassisted with a much lower body fat!

Here is a little glimpse of my workout today. Don't let a pregnant woman out work you...

Warm Up
Foam Roll
Jump Rope 10 minutes
Movement Prep: Leg Cradle, Knee Hugs, Lateral Lunges, Quad Stretch, Inchworm, Reverse Lunge Twist

Circuit 1:
A1: Barbell Straight Leg Single Leg Deadlift
A2: Dumbbell Shoulder Press
A3: Overhead Squat
A4: Chin Ups

Circuit 2:
B1: Front Foot Elevated Bulgarian Split Squat (a new exercise to me that I love, see below)
B2: Inverted Row with 3 second hold at top
B3: Med Ball Figure 8

20 minute Airdyne bike sprints where I kept my heart rate between 120 bpm and 155 bpm. I listened to my body and felt pretty good!

Great way to start my day!