Cool (Advanced) Chin-up Variation

Posted on by Ben Bruno

As you well know by now if you read my blog with any regularity, I have a not-so-secret affinity for chin-ups and do them on the regular, usually at least 2-4 times a week.

As such, I’ll often vary the rep scheme and/or the volume, switch between weighted and bodyweight chins, or do different chin-up variations.

One variation that I like to do sometimes is something that I call “Pull Apart” Ring Chins. Again, as it typical with me, it’s a boring name, but it’s a good exercise so that’s all that matters to me.

Rather than do a tradition ring chin-up where you keep your elbows in close to your body and think about pulling them down and back, flare your elbows straight out to the sides and make like you’re trying to pull the rings apart as you pull yourself up. Keep the elbows flared out to the sides on the eccentric and lower yourself slowly.

In bodybuilding lingo, think like you’re trying to make a rear double biceps pose.

Like this:

These are A LOT harder than regular ring chins, but they feel awesome.

If they’re too hard, you can start with what I called “Fly Away” Ring Chins (again, dumb name) where you pull yourself up normally and then flare the elbows out to the sides on the eccentric. Like this:

These are great too, and I wrote more about them here about a year ago: http://www.benbruno.com/2013/03/fly-away-ring-chinups/

For my fellow chin-up fiends, here’s a little sumpin’ sumpin’ to try. Good luck and have fun!