Grab a Chin Up bar. If required, stand on a sturdy box or step, ensuring that your chin is over the bar when standing. Set your hands roughly shoulder width apart, with your palms facing toward you (supinated). Activate your back muscles by squeezing the bar as though attempting to bend it in half. Generate tension throughout your lower body by squeezing your feet, thighs, butt, and legs together. Maintain a proud chest and lift your head towards the sky, creating a seamless straight line from your head to your heels. This alignment optimizes muscle engagement and ensures a strong and controlled descent. Once full body tension is achieved, initiate the Eccentric Chin Up by pointing your toes and extending your legs, lifting your feet off the box or floor. Lower yourself slowly with control and good technique. Aim for 3 to 5 seconds on the way down. We recommend using your phone timer to help you track how long you’ve performed your eccentric lower. Repeat for target hold time and repetitions.

Perform Eccentric Chin Ups 2-3 times per week. Perform 3-5 sets of your target times. Each week aim to add 1 or more seconds to your hold until you can do 4 Chin Up Eccentrics with control to achieve “Boss” level”. Once you have completed the "Boss" level, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Bodyweight Chin Ups, while highly effective for building upper body strength, require careful execution to mitigate the risk of injuries, particularly to the shoulders and elbows. It's essential to exercise caution and follow proper technique to ensure a safe and effective training experience. To prevent overloading the joints and minimize the risk of injuries, adopt a gradual progression approach. Focus on mastering proper form before attempting more advanced variations or increasing intensity.