I've been told that pull-ups/chin-ups should be included in a workout to help increase muscle strength and mass, but what if I can't even do one chin-up?Any exercises/techniques that can help me do that one chin-up?Pic related. It's the custom chin-up bar I referred to in another thread.
build up to one chin up
>>48101Lateral pulldowns.Also, lose more weight.
do negatives, start in the "up" position, and lower yourself as slow as possible (aim for like 1 minute before your arms are fully extended) do as many as you can, your muscles will be screaming from this
>>48092Pullup at least half way and build up to full pushups.OrUse a chair to help yourself up a little. Don't use your legs only just push just enough to give your back and arms a workout.
Chin assist machine is nice. It counterbalances your weight so you can do chinups with less weight holding you down. It's what I used to work up to a chinup. A little less than a month I went from half my weight assisted to no assist whatsoever. I'm 6'2" and about 235. It feels awesome to be able to master gravity in such a way.
Along with the lat pulldown, assist machine, and negatives suggestions, also try a closer grip.
Would just hanging from the bar itself increase my strength?
>>48597no.Why not work on your latissimus in other ways to prepare for chin ups?Rows with dumbbells, barbell or rowing machine for example.
>>48597No, best that would do is strengthen your grip.
These bands will assist you by pulling you out of the bottom position.http://www.ironwoodyfitness.com/fitness-bands.php
google poliquin+chin+up.go to town cowboy.