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Chin Ups for Biceps

How to do Chin Ups for Biceps Mass

Although chin-ups primarily work your back muscles of which there are four groups they also work your biceps directly. Obviously it does not to be said here that as you get stronger doing chins your back muscles as well as your biceps will grow simultaneously. But there is more that you can do in order to add stress specifically to your biceps.

The first thing that needs to be done is to make sure that you are doing chin-ups correctly and that means full extension and not some half chin that does not use full range. In order to do a chin-up correctly you need to extend your arm and be hanging free before you start the concentric move to get your chin over the bar.

But there are many variations of chins that can be done in order to target specific muscle groups. For example using a wide grip on the chinning bar will put the accent more on your lats than you rhomboids and so on. But there are some grips that will put the accent on your biceps without a doubt.

If you are doing chin-ups with an underhand grip there is no doubt that you will feel more stress on your biceps. This is a good way to add mass and strength to your biceps but you should be weary of getting size added to your arm just by doing biceps and getting stronger. Biceps constitute on 20% of the size of your arm.

If you want big guns hanging next to your shoulders you need to increase the size of your triceps which are 80% of the size of your arm This means that you need to increase the strength of the triceps and that is the subject of a different article here we are talking about getting bigger biceps by doing chins.

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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