Close grip chin ups is a great biceps and back exercise, it is one of the biceps exercise that is also good for your back. It is performed focusing and keeping your hands close together on a high bar and lift your body up from the floor. Close grip chin up helps with mass building in biceps.
It is one of the back and biceps exercise that you can perform wherever you are as far this exercise is concern.
you will be hanging on a straight bar to perform this exercise, make sure that the bar is strong enough to hold your weight when you hang up on it. Do not swing or twist when your are performing this exercise, be concentrated focus on pulling yourself up slowly and back to the start position.
close grip chin up workout.
step.1
Put-on your protective hand glove on to start with check the strength of the to know if it is strong enough to hold your body weight then, grab the bar with an underhand grip if you can reach the bar from your standing position if cant not reach then, you may need to support yourself.
Jump-up a little to able to grab the bar with your hands if it a little bit high. Take care of yourself do not fall off during the process grab the bar tight, your hands should be right outside your chin on either side in a short distance apart not too much remember.
step.2
Pull yourself up slowly until your chin is over the bar and inhale as you do, your chin must over the bar do not twist or swing your hands off the bar, then slowly go back down exhale. The down motion should be slightly slower than up motion. Do not create any momentum or difficulties to yourself. Your back should be straight throughout. You may need to be assisted by an expert or personal trainer. Repeat the process again prior to your desire reps.
Steps and Safety guide for the Close grip chin ups.
Support yourself if your hands can not reach the top of the bar from your standing position.
Make sure that the bar you are using is strong enough to hold your weight.
Keep your palms facing you and Your hands should be right outside your chin on either side in a short distance apart.
Go down Slowly don’t go too fast
Grip the bar with an underhand grip.
Make sure that your body is straight.
Pull yourself up until your chin is over the bar slowly.
The down motion should be slightly slower than up motion.
Be concentrate and focus on the pulling.
Hold the bar tight and take care do not fall off the bar.
Keep your back and your body straight during the performance.
Don’t twist your body or swing yourself off the bar.
Do not hollow your back or create any difficulty to yourself when performing this exercise.
Close Grip Chin Up Muscles Worked
Close grip chin ups benefits
Close grip chin ups is one the best biceps exercise to train your biceps muscles for more mass muscles.
It helps in developing more size in the biceps.
It help to add more strength to biceps.
It help to boost more muscles.
It helps train biceps.
Close grip chin up is one of the exercise that you can do at anywhere.
It is good for back.
It is two in one back exercise.
Close grip chin ups work your back as well biceps.
It helps with more strength and reduce pain in your back.
It is a good exercise to ton your back more better.
You can do it out of the gym.
Down bellow are 15 more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- stillleg deadlift
- Donkey calf raise
- seated cable raw workout
- standing dumbbell curls
- Triceps bench dip
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts