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August 3rd, 2009 No Comments

CHIN UP!

“Breaking Down The Workout” — By Francesca Meccariello

Try this horizontal chin up.  It’s not quite as difficult as a regular chin up, but a great total body, strength exercise that works your back, biceps, rear deltoid muscles and core.

The Set Up:

  • Situate yourself with in a supine (face up) position under a bar with an underhand grip, parallel to the ground.
  • Hands just wider than shoulder width and chest in line with the bar.
  • Both feet should be flat on the floor about hip width apart.
  • Knees bent at 90 degrees.
  • Contract your abs.

The Movement:

  • Contract your glutes.
  • Use your back muscles  to lower and raise your body an inch or two from the bar.

Easy: Knees bent at 90 degrees
Advanced: Straighten your legs
Expert: Place calves on a stability ball

* If you are a beginner just remain stationary with elbows bent at 90 degrees for up to 30 seconds

I like to superset this exercise with some kind of push up.

Do 2-3 sets of 8-12 reps.  Chin up and smile!

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