Training specifically for chin-ups?

Discussion in 'Fitness & Nutrition' started by Bausk, Apr 27, 2009.

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  1. Bausk

    Bausk New Member

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    Is there a good training routine for maximizing chin-ups, other than just doing chin-ups ever day? I can only do 4 unassisted, and I need/want to get to at least 10. I passed my initial police physical agility exam which required push-ups, sit-ups, vertical jump, and a half mile shuttle run. Next step if I am selected is their "entrance expectations" which includes 10 chin-ups. All the minimum expectations include:

    1 1/2 mile run: 12 min
    Sustained run: 4 miles at 8-11 min pace
    Rope jump: 125 jumps per minute
    Push-ups: 45 in one minute
    Chin-ups: 10
    Sit-ups: 70 in two minutes
     
  2. jokka

    jokka OT Supporter

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    GO REDSKINS
    1.lose weight
    2.chin ups
    3.lose more weight
    4.??????
    5.hell yea motherfucker
     
  3. Bausk

    Bausk New Member

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    I definitely need to lose more weight. I consider myself athletic, but I am too fat.

    6' 225#
     
  4. Bausk

    Bausk New Member

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    I need to build/buy a chin-up bar. Recommendations?
     
  5. Silmatharien

    Silmatharien OT Supporter

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    One thing I'd say ... don't put it in a doorway. They are generally pretty narrow. In my apartment I was able to get a pullup bar and lay it across the top of two door frames opposite each other in a hall. It's just a generic one from Canadian Tire and it does the trick.
     
  6. reminisce

    reminisce OT Supporter

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    if you have access to a gym, the assisted pullup/dip machine could help
     
  7. Cabbagekid-108

    Cabbagekid-108 New Member

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    Bicep curls, lat pulldowns and some assisted chinups should help ya out
     
  8. Bausk

    Bausk New Member

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    Yeah, the only ones I have found are all the doorway pull-up bars. Either a straight bar, the "instant" hook bar, or the "perfect pull-up system". I've heard the "perfect pull-up" is great, but I don't think it's worth $100.

    I have access to a gym where I've been spending my time running and other exercises, but they don't have an assisted pull-up/dip machine. Just a regular pull-up bar.

    I'll add in some bicep/lat work for sure. I think the best help will be just running more and more to drop off some weight, along with the rest. I have to run a ton anyways to meet my running numbers.
     
  9. kiri

    kiri New Member

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    if you are too tired to do more than 4 chin ups, you can do some negative chin ups. you just start above the bar in chin up position and lower yourself to arms extended as slowly as possible.
     
  10. evan2

    evan2 Guest

    .

    Focus on your back pulling you up.
     
  11. HorseDick

    HorseDick Active Member

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    I bought the Iron Gym to attach to my doorframe. It provides atleast 3 different pullup grips and never noticed a problem with door frame size. You can also remove it and use for tricep dips, multi-form pushups and situps. 30 bux not a bad buy.
     
  12. Bausk

    Bausk New Member

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    I thought about it after seeing it at Dunham's, but figured I should post here before buying.
     
  13. Bausk

    Bausk New Member

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  14. HorseDick

    HorseDick Active Member

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    i mean dont subsitute it for the gym. I just find it rather convenient at times. concentrate on form dont flail your body around when doing pullups like a wacky waving inflatable arm flailing tube man
     
  15. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    perfect pullup > *

    my nephew has one and it supports me @ 6'3" 230lbs.

    they're down in price, @ $59 at target.
     
  16. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    at his weight, those things will tear his door molding off.

    irongym doesnt "attach" to anything.
     
  17. HorseDick

    HorseDick Active Member

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    ok, hangs from your door frame. which is removable for pushups like i said. im 200 pounds even and have had no issues for over 3 months now. dont think 25 lbs could make a difference.
     
  18. Toda Party

    Toda Party .....

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  19. Bausk

    Bausk New Member

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    Did not know that, will check it out for sure.
     
  20. wayne and zeus

    wayne and zeus oh it will, won't it

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    If you workout with a partner, have him spot you on the pull-up.
     
  21. Bausk

    Bausk New Member

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    That's what I was worried about.

    I'm going to go this weekend and pick up a Perfect Pull-up from Target.
     
  22. Reign

    Reign Banned

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    Do you mean pull ups or chin ups? Sounds like a dumb question but I know a lot of people who call what is actually a pull up a chin up.

    Pull up = Palms facing away, generally wider grip
    Chin up = palms facing towards you, narrower grip
     
  23. mikeskillz

    mikeskillz New Member

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    oh really? i thought the opposite.
     
  24. Bausk

    Bausk New Member

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    Chin up = palms facing towards you, narrower grip

    My requirement sheet specifically says chin-up. I also asked another trooper, and he said

     
  25. Reign

    Reign Banned

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    In that case, train for what's easier. Chin Ups.

    A combination of what someone said earlier, Chin Ups, Lat Pulls (palm facing towards you), and bicep curls will help train this.

    Doing pull ups couldn't hurt either but chin ups use more of your bicep (at least that I've noticed) than a pull up.

    How long do you have to prepare for this?
     
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