Chin Ups

Another great exercise and in my opinion a good test of relative strength. It takes a bit of time for a beginner to be able to perform a full set of good chin ups but when you can you know that you’re moving on to a good level.

You can perform this exercise with a variety of different grips and although they all predominantly work your Lats, changing the grip will change the workload of the different fibres of the back.

Wide grip Chins are probably the hardest and work your lats the most. Close grip chins are arguably the easiest (not included assisted) and involve the middle of the back and the biceps a lot more.

Performance: Grab a chin up bar as wide as you can with an overhand grip. Then pull yourself up to the bar without swinging and try to touch your chest on the bar. Hold this position for a moment and lower yourself back down.