Chest Chin Ups with gym rings
Chest-to-ring pull-ups are a challenging variation of the classic pull-up, where the pull is performed until the chest reaches the rings. This exercise intensely engages the back muscles and biceps. The free movement of the rings allows for a grip position that is most comfortable for the athlete.
This variation is ideal for advanced athletes looking to further develop their strength, body tension, and coordination. Chest-to-ring pull-ups are also a great preparation for more complex movements like the muscle-up.
Necessary equipment
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Chest Chin Ups with gym rings - the correct execution
- Start in a hanging position
- Take the shoulder blades back down
- Pull the rings to your chest
- Try to pull yourself up as high as possible
The exercise Chest Chin Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Chest Chin Ups?
Primary trained muscles for Chest Chin Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Secondary trained muscles for Chest Chin Ups
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Similar exercises to Chest Chin Ups
Chin Ups with gym rings
Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.
Weighted Chin Ups
Weighted chin-ups, also known as chin-ups with a neutral grip, are an excellent exercise for the back and biceps. Compared to weighted pull-ups (overhand grip), there are slight differences in the muscles targeted between the two variations—differences even measured in studies. However, the differences are so small that they hardly matter for most people, unless you’re pursuing serious bodybuilding goals. Both exercises activate muscles similarly, with chin-ups emphasizing the biceps and slightly engaging the chest, while pull-ups target the lower trapezius a bit more. Bottom line: both are great for building a strong back. But if your goal is to learn the bar muscle-up, then the weighted pull-up is the better choice!
One Arm Pull Ups, One Arm Chin Ups with gym rings
One-arm pull-ups on gymnastic rings are among the most challenging pull-up exercises out there. Anyone who can already handle high loads in weighted pull-ups or perform multiple clean repetitions of archer pull-ups has a solid foundation to start learning the one-arm pull-up.
When training for the one-arm pull-up, it's important to progress slowly and systematically to avoid overuse injuries, such as elbow or shoulder pain.
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