Chin-ups: People who wish to strengthen their shoulder girdle muscles overall but with an emphasis on bicep growth, should focus on incorporating more supinated grip pull-ups (chin-ups).

Pull-ups vs Chin-ups: The differences between pull-ups and chin-ups, the benefits of each, muscles worked and regressions and steps to get your first pull-up.

I managed to get up to five chin-ups in a row before my arms started screaming, and I needed a rest. So, it makes perfect sense that I would challenge myself to do 100 chin-ups every day for a week.

Chin-ups use an underhand grip whereas pull-ups are performed overhand (palms facing away from you). How you program flexed arm hangs is up to you and depends on where they sit within your workout.

However, Cowan also notes that there are other grip versions that target different muscles: Wide-grip pull-ups: Muscle focus: Wider hand placement engages your lats and upper back more. Benefits: ...

Push-ups. Push-ups, perhaps the most classic calisthenic exercise, strengthen muscles in your shoulders, arms, and chest. An easier version is to do the push-up against the wall instead of the ground.

Discover the deets about pull-ups: muscles worked (there are a ton!), along with a how-to, benefits, ... To successfully get your chin above the bar, you need a strong upper body, core, and grip.

Assisted Pull-ups This is the first step to being able to perform pull-ups. Using the bar that is 3-4 feet off the ground, sit under it and grab with the regular grip.

Negative pull-ups: Jump up to the bar or use a bench to get your chin over the bar. Then, slowly lower yourself down in a controlled manner. Aim for three sets of three to five negatives.