How to do a close grip chin up

Setup:

1. Grip the Bar: Find a pull-up bar or sturdy fixture capable of supporting your body weight. Grab the bar with an underhand grip (palms facing you), hands close together, almost touching.
2. Starting Position: Hang freely from the bar with your arms fully extended. Keep your shoulders engaged and your core tight.

The Lift:

1. Pull Upward: Initiate the movement by pulling your chest up towards the bar. Lead with your elbows, keeping them close to your body.
2. Chin Over Bar: As your chin reaches over the bar, squeeze your shoulder blades together and focus on contracting your biceps.
3. Controlled Lowering: Slowly lower yourself back down to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Focus on the Biceps: The close grip emphasizes the biceps brachii more than wider grips. Concentrate on the feeling of your biceps contracting throughout the movement.
• Maintain Tension: Keep your muscles engaged throughout the entire movement, avoiding any relaxation at the top or bottom of the rep.
• Slow and Controlled: Avoid using momentum to swing yourself up. Focus on slow, controlled repetitions.