From Zero to Chin Up Hero: 3 Tips from a Glasgow Personal Trainer
From Zero to Chin Up Hero: 3 Tips from a Glasgow Personal Trainer
Chin ups are a gold-standard exercise, often dubbed the "squat of the upper body." This reputation isn’t just hype—it’s a testament to their incredible ability to build strength and sculpt muscle in your back, biceps, and shoulders. Not to mention the confidence boost you will get from hitting your first chin up or from hitting a big target you set yourself for them.
Whether you’re a complete beginner or looking to refine your technique, mastering chin ups is a game-changer. As a Glasgow personal trainer, I’ve helped countless clients conquer the bar, and I’m sharing my top three tips—plus a bonus—to get you there too.
1. Harness the Power of Eccentrics
If full chin ups feel out of reach right now, don’t worry—you’re not alone. Many people struggle with the concentric phase (pulling up), but the eccentric phase (lowering down) is where you’re naturally stronger. This is why eccentrics are a go-to method in my Glasgow personal training sessions.
Here’s how to make them work for you:
- Step 1: Jump or climb to the top position so your chin is above the bar.
- Step 2: Lower yourself slowly and smoothly until your arms are straight.
- Step 3: Repeat for sets of 5-8 reps, aiming for control.
Start with a 3-5 second descent and build up to 8-10 seconds over a few weeks. You can also increase reps or sets to pile on the volume. This technique strengthens your lats, biceps, and grip—key players in a solid chin up.
2. Use Bands for a Boost
Resistance bands are a Glasgow personal trainer’s secret weapon for chin up progress. They give you a helping hand at the bottom of the movement—where the pull is toughest—making full reps more doable.
Here’s the breakdown:
- Loop a thick band over the bar and place one knee inside (or a foot for maximum support).
- Perform your chin ups, letting the band assist you through the initial pull.
- As you get stronger, switch to a thinner band to dial down the help.
This gradual approach builds confidence and strength without overwhelming you. It’s a method I use with clients across Glasgow to bridge the gap to unassisted reps.
3. Drive Your Elbows to Your Ribs
Technique can make or break your chin up game. One of the best cues I share as a
Glasgow personal trainer
is to focus on driving your elbows toward your ribs as you pull. This engages your lats—the powerhouse muscles of the movement—and keeps your body aligned for maximum efficiency. Think "elbows to ribs" next time you’re on the bar and feel your lats kick into gear.
Bonus Tip: Build Your Foundation with Rows
Want an extra edge? Add horizontal rows (like inverted rows or dumbbell rows) to your routine. These exercises target the same muscle groups—lats, biceps, and rear shoulders—while building the pulling strength you need for chin ups.
The video above shows ring rows and inverted rows being used in the gym to help build strength towards full chin ups later on. To perform them try this:
- Set up under a low bar or use a bench for inverted rows. Use Gymnastic rings for ring rows and setup as per the examples in the video.
- Pull your chest toward the bar or rings, keeping your core tight.
- Aim for 3 sets of 10-12 reps, 2-3 times a week.
Rows are a staple in my Glasgow personal training programs and a fantastic way to accelerate your chin up journey.
Why Chin Ups Matter
Chin ups aren’t just about looking good (though they’ll sculpt your upper body like nothing else). They improve functional strength, posture, and grip power—benefits that carry over to daily life. Plus, nailing your first unassisted rep is a confidence boost that’s hard to beat.
Your Glasgow Personal Trainer Is Here to Help
Ready to go from zero to chin up hero?
Personalised guidance can fast-track your success. At Learn To Lift Training, we offer personal training in Glasgow and Glasgow bootcamps tailored to your goals. Whether you’re training one-on-one or in a group, we'll keep you motivated and on the right path.
As a Glasgow personal trainer, my mission is to help you build strength, master skills, and feel unstoppable. Let’s conquer those chin ups—reach out today and start your journey to smashing out those reps!
