Chin Up Training Techniques: Biceps,Triceps,Shoulder Muscles

validation SG

hi guys, im currently 17 yrs old and studying in jc right now.

i have problems doing pull ups since sec 3, so much so that i can't even

do a single pull up. i managed to scrape thru napfa (pullup) in sec sch, as

i jump-started them, (which is not allowed in my jc ) , furthermore it's like only need 1 pullup to pass.

i still can't do a single pull up now and i gotta do at least 5 to get silver. my other stations are D grade and above, which means the only one lacking now is my pull ups.

any tips on how i should train? i went to the gym a few times but didn't really have much results. i really wanna improve myself but i don't know how.

i would like to learn from you guys out there!

Pitot SG

start with weights and pushups, then practice by slowly releasing yourself down from the chin up position on the bar, after you can do one, pull a standard one and take a break until u are ready to pull again. repeat in sets.

within a certain period, depending on how frequent your sets are, you will be able to pull to pass.

validation SG

hi pitot,

do u mean doing negative pull ups? btw, will doing assissted pull ups help?

im 165 weighing 55kg, im quite small sized though. is it possibly true that my

arms are too weak while im too heavy?

sry for asking so many questions, just wanna improve myself

trolol SG

Hi. I suggest you hit the gym.

I was like you, during JC i was 1.8m and weigh only 50kg, and I cannot do even 1 pull-up. In the end i fail napfa lol...

Don't bother going to the chin-up bar, regardless your friend going to assist you or not.(That's what I did, and it's rather useless)

Go gym, need 2-3months of discipline to see results though. Train shoulder, lats then arm for priority, since I think JC can only do standard grip, means palm cannot face you.

Pitot SG

hi pitot,

do u mean doing negative pull ups? btw, will doing assissted pull ups help?

im 165 weighing 55kg, im quite small sized though. is it possibly true that my

arms are too weak while im too heavy?

sry for asking so many questions, just wanna improve myself

yes and yes.

you can try to build up your upper body strength but its no excuse to stay away from the bar, if you don't pull, you will never get ur chin up.

No matter what you do, just pull only. If can everyday. If possible, more than once a day.

validation SG

hey trolol,

if fail napfa then what will happen ? go in army earlier ?

trolol SG

hey trolol,

if fail napfa then what will happen ? go in army earlier ?

arbo. Now longer BMT duration for ptp batch loll....

If your palms are faced out, muscles involved are triceps and lats. You can google on what exercises to do.

tarutaru SG

hi pitot,

do u mean doing negative pull ups? btw, will doing assissted pull ups help?

im 165 weighing 55kg, im quite small sized though. is it possibly true that my

arms are too weak while im too heavy?

sry for asking so many questions, just wanna improve myself

do dips and push up like 100 each every day...you chin up sure will improve.

Pitot SG

I didnt hit the gym, just used dumb bells and pushups and plenty of hang time on the bar with my friends assisting me.

It took me 2 mths from a zero fighter to 8 pull ups. I hung alot during the first month and finally managed to pull one at the start of the second month after countless sets of assisted pull ups. After i managed to pull one, i kept pulling and pulling, by the end of the second mth i could pull 8.

everyone's body is different some faster some take longer some have different ways. but the bottom line is just pull only. really.

kopiosatu SG

u just want to train pull ups?

i went from struggling 3 to struggling 10

the way to train pull ups is to do the exercise itself

pull every day, i got myself a door pull up bar and that's where i went from 2 to 10.

Pitot SG

yes. just pull only. most important thing. couldnt emphasize it more than enough.

kopiosatu SG

u have to understand that pull up / chin ups are not just using your arm strength.

it is using your upper body strength.

so keep pulling to train your upper body.

lemon1974 SG

u just want to train pull ups?

i went from struggling 3 to struggling 10

the way to train pull ups is to do the exercise itself

pull every day, i got myself a door pull up bar and that's where i went from 2 to 10.

yes.. just everyday pull. i can do none or one when i first go into JC.. my school mates and i everyday go to the pull up bar, during recess, lunch and after school. try to hang first, then slowly pull. i manage 18 pull up after a few months...feel veryhappy. till now more than 15 years later, still can manage to do around 5-6.

but then when doing IPPT in NS esp in BMT, just do a few only to pass.. do not want to do 20 then sabo others.. :)

Dejomel SG

Bro, I'm the same age as you, studying in JC right now too.

Beginning of this year I could barely do one or if I was lucky, two pull-ups (I've never been/I'm not in a sports CCA)

Right now, I can do ten or eleven.

As kopiosatu said, the trick to pull-ups is simple: keeping doing pull-ups.

If you can't do one, just keep doing assisted (get your friends to support you while you try to pull yourself up with your own arm strength, but NOT them doing the work and pushing you up) AND declined pull ups (jumping all the way up, getting your chin above the bar, and then slowly lowering yourself while resisting gravity with your arm strength).

As others have suggested, doing weights/push-ups to build up your arm strength might help to get you started on your first few unassisted pull-ups

Do note that while pull-ups (also note the difference between pull-ups and chin-ups)require you to have substantial upper body strength, pull-ups are still mostly utilizing your back/wing muscles (if you do it "properly") and your biceps.

Depending on the grip you ultilize and width of your arms during your pull-ups, huge forearms/triceps doesn't automatically mean you can do loads of pull-ups. Also, just because someone can do 100 push-ups in one go, doesn't necessarily mean they will be kickass at pull-ups too.

Don't bother using those gym machine assisted pullup machines, just train the good-old fashioned way. Trust me.

Let me put your mind at ease, including for your mentioned weight/height concern, don't worry.

Beginning of this year, I was 177cm and 59kg. I couldn't do more than 10 pushups and 2 pull-ups without dying.

Now I am still 177cm, but 65kg instead. I can do 40 pushups straight and 11 pull-ups no problem.

Mind you, I improved WITHOUT gym, WITHOUT taking up a sports CCA, WITHOUT any protein shakes and whatnots, and with a ridiculously high metabolism rate (I'm one of those typical eat-a-shit-load-never-grow-fat-or-muscular sort of people).

Keep going at it bro, good luck.

ditzy SG

Yes, must pull, everyday pull, pull pull pull. I went from 7 to 12 then to 5, then back to 8.

gunner77 SG

Im experience the same as you validation.

Im in poly 2nd year, next year is my nafa. I have been doing 100 push ups everyday for 2 months plus.

I still cannot do pull up. But i can do the bicep pull up 3-4 times. Weird.

Dejomel SG

Im experience the same as you validation.

Im in poly 2nd year, next year is my nafa. I have been doing 100 push ups everyday for 2 months plus.

I still cannot do pull up. But i can do the bicep pull up 3-4 times. Weird.

The "bicep pull up" you're talking about are technically named chin-ups, which mainly uses a lot of your biceps.

The pull-ups in question (where your grip is with your palms facing AWAY from you) uses a lot more of your lats (back/wing muscles) than anything.

I can do 10 pull-ups easily, but I can barely do 4 chin-ups. Funtionality over vanity, in a way? :)

gunner77 SG

I agree with most users here, the only way to train is to keep pulling.

I tried keep pulling for one month, but no result. So i give up and focus on push ups instead.

Im prepare to go for PTP intake. Hey, if you struggle why not let the army train you? won't be a bad thing too right?

ditzy SG

Yes, the army will train you pretty well in PTP. Go sispec more shiok, in there only heard of silver and gold standard. But that was my time lar, maybe now more soft already.

darknessfall SG

a brief introduction to doing pull-ups.

1) ignore the myths of doing push up becos that dont help

2) depending on whether u wana do over or under grip, it uses diff set of muscles

3) for all pull-ups, always have a friend/trainer to assist u. Do not try with the weight-assisted machine because it gives slower result. Yr assistant will hold your leg at the ankle region and u will use your full force to pull your weight up. BUT, he will only help you when you cant pull anymore. With his help, you force yourself to pull a few more times.

4) Do not be ashamed that you need assistance, or that you can hardly pull 1 even with help. Its about repeating the same procedure every day. In this way, you are training your core set of muscle designed to help u with pull ups.

5) REMEMBER, its about repetition. Do it every day if possible. Believe me, in a couple of weeks, you will be amazed by the result.

for beginners, use under grip which uses biceps. Most pp have stronger biceps than their shoulder and back muscles. So it is technically easier to do under grip.

Over grip only makes u look pro but who cares! you just want to pass ippt right?