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Chin Ups
The chin up is a bodyweight movement in which the lifter hangs from an overhead bar with the palms facing toward them and pulls the body up until the chin clears the bar.
How is the chin-up performed?
The lifter hangs from a fixed bar with an underhand grip roughly shoulder width, arms straight. The pull starts by drawing the shoulder blades down, then continues by bending the arms until the chin passes above the bar, and the descent returns to a full hang. The underhand grip places the elbow flexors in a stronger position than the pull up’s overhand grip does.
What does the chin-up train?
The chin up trains vertical pulling with more contribution from the biceps than the pull up, because of the supinated grip. Most lifters can do more chin ups than pull ups for that reason. It sits between the pull up and a curl in terms of how much of the work the arms take on relative to the back.
How does orcatrain score the chin-up?
Log chin ups at 0 kg for a straight bodyweight set — recorded as a set, with no strength score, since the coefficient needs a load to apply to. Log the added weight if you used a belt or vest, and the set is scored like any other loaded movement.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Chin Ups.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.