Chin Up Progressions

Progressions

1. 01

   Chin Up Static Hold

   • Hold position with chin above the bar, using a shoulder-width underhand grip (palms facing you)

   • Depress your shoulder blades down and back — do not let your shoulders shrug up toward your ears

   • Keep your core tight and body aligned in a straight line

   • Maintain a slight bend in the elbows if holding at the top position

   • Breathe steadily throughout the hold — do not hold your breath

   • Focus on keeping the biceps and lats engaged to maintain the position

2. 02

   Self Assisted Chin Ups

   • Use a lower bar, rings, or a box for foot support — shoulder-width underhand grip (palms facing you)

   • Depress your shoulder blades down and back to initiate the pull

   • Pull your chest toward the bar, driving your elbows down and back

   • Use your feet only as much as needed — the goal is to do most of the work with your arms

   • Hold briefly at the top with your chin over the bar

   • Lower slowly with control back to full arm extension

   • Keep your core engaged and body in a straight line throughout

   • Progressively reduce foot assistance over time as you get stronger

3. 03

   Band Assisted Chin Ups

   

   Bands

   • Attach a resistance band to the bar and step into it with one or both feet

   • Use a shoulder-width underhand grip (palms facing you) on the bar

   • Start from a dead hang with arms fully extended

   • Depress your shoulder blades down and back to initiate the pull

   • Pull your chest toward the bar, driving your elbows down and back

   • The band assists most at the bottom of the movement where you are weakest

   • Hold briefly at the top with your chin over the bar

   • Lower slowly and with control back to full arm extension

   • Do not let your shoulders shrug up toward your ears

4. 04

   Negative Chin Ups

   • Jump or step up to the top position with chin above the bar — shoulder-width underhand grip (palms facing you)

   • Depress your shoulder blades and brace your core before beginning the descent

   • Lower yourself as slowly as possible — aim for 3 to 5 seconds on the way down

   • Keep your elbows close to your body throughout the lowering phase

   • Maintain control all the way down to full arm extension — do not drop at any point

   • Keep your body in a straight line — avoid swinging or kipping

   • Reset by jumping or stepping back up and repeat

5. 05

   Chin Ups

   • Use a shoulder-width underhand grip (palms facing you) on the bar

   • Start from a dead hang with arms fully extended

   • Depress your shoulder blades down and back to initiate the pull

   • Pull your chest toward the bar, driving your elbows down and back

   • Keep your elbows close to your body throughout the movement

   • Get your chin over the bar at the top and hold briefly

   • Lower slowly with control back to full arm extension

   • Avoid kipping or swinging — keep the movement strict

Common mistakes

• Shoulders rising up to ears
• Using body swing or kipping
• Incomplete range of motion
• Elbows flaring outward
• Craning the neck forward