- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Biceps, Shoulders, Upper Back
Eccentric Only Chin Up Overview
The eccentric only chin up is the perfect place to start for those looking to accomplish their first bodyweight chin up.
By performing the eccentric portion of the chin up slowly, you build the muscles required to properly execute the chin up without assistance.
Eccentric Only Chin Up Instructions
- Using a supinated grip, grasp the bar with a shoulder width grip.
- Take a deep breath and hop to get yourself up to the bar. Squeeze your glutes, brace your abs, and descend slowly back to the start position.
- Repeat for the assigned number of repetitions.
Eccentric Only Chin Up Tips
- To decrease bicep involvement, use a false (thumbless grip).
- Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
- If the bar is high enough, keep the legs straight and in front of the body.
- Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.
- The chin up is completed when the lats are fully flexed, don’t continue pulling and compensate with the pecs.
- Keep your shoulders down and back, if they round forward at the top then you’ve pulled too far.
- A lifter’s segment length will determine whether or not they can actually get their chin over the bar, it’s not an absolute for everyone.
- Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder.
- If you can’t complete a single bodyweight pullup, start with slow negatives or flexed arm hangs at the top position.
- Ditch the straps and kips, neither one is necessary or recommended.