HOME SCHEDULE RESULTS LINKS TECHNIQUE EXERCISES

Atlantic Canadian Junior Arm Wrestling Exercises- Chin-Ups & Pull-Ups Chin-ups Most people are familiar with chin-ups. You grab a bar with your palms facing you. You pull yourself up to the bar then extend yourself out fully, and pull yourself up again. The downward motion should be a 3-4 count. The problem with chin-ups is that very few people can do them. Most people cannot lift their body weight up more than a couple times. The key is to get help. Either from a training partner or a chair. Place your feet either in your partners hands or on the chair, do as many as you can without help and then add a couple more with some help. Even if you can only do one with no help, next time shoot for two. Work your way up to sets of 10-12. If you can do 3 sets of 10-12 start tying weight to make yourself heavier. Once you realize you can't do any more full extensions only allow yourself to come down half way before you start pulling yourself back up again. Come down til your arms are at a 90 degree angle and do 3 or 4 more. Take a 1 minute break and start again with the full chin-up and finishing off with the 1/2 chin-up. You will get less reps with each set. Keep track of how many you did both full and half reps for each set and try to improve on it at your next workout. On your very last rep of your last set only come down 1/4 the way and hold for 10 seconds, then go to the half way point and hold for 10 seconds and finally do the same at the 3/4 mark. Chin-ups are a great exercise to improve your hook. Pull-ups Pull-ups are similar to chin-ups except you grab the bar with your palms facing outward. Although the motion is the same as chin-ups you are targeting different muscles groups especially in the forearm. Pull-ups target the brachioradialis muscle. This is the muscle that runs along the top of the forearm. Do these the same way as the chin-ups. Do the full extension and then finish off with some 1/2's. Also finish off your last rep the same as the chin-ups. Pull-ups will improve your back pressure. Alternate between your chin-ups and your pull-ups. One set of chin-ups, then follow with a set of pull-ups. Don't do all your sets of chin-ups then attempt your pull-ups. Also alternate which one you start with. If you are doing other exercises, start out by doing 3 sets of these exercises once a week. If this is the only exercise you are doing start out at three times a week. Then work your way into 4 times a week. Never use straps. These exercises are intended to also strengthen your hands and wrists. Starting out completely stretched out works your hands, arms and back. Pull yourself up so that your chest can almost hit the bar. At the very least make sure that you are more than eye level with the bar. Holding at the halfway point on your last rep really makes the muscles burn which in turn will build your stamina. Doing pull-ups using a 2x4 or a 2x12 beam is not only a great arm workout but also extremely good for the hands. Attach boards of different thickness to a wall over a doorway. Work you way down to doing the chin-ups/pull-ups on as thin a board as possible.