9 February 2017

Chin/Pull ups are one of the most useful exercises you can do – training the forearms, elbow flexors, rear shoulder, upper back, lats, and abs.

Whether you want to look better, perform better, or just have the freedom of control over your own body and bodyweight, chin ups will get you there even if all you have is a straight bar.

If you can get through all 50 variations of this versatile exercise you can feel assured you’ve mastered this great movement.

The Challenge is to perform 2 reps of each exercise for a total of 100 reps. Rest as needed, if you struggle with one of the movements repeat the one before it. You may also want to throw in some pushing or leg exercises in between so long as they don’t interfere too much with your working muscles.

Have fun and push yourself to your limit!

1. Close grip chin up 0.01
2. close grip pull up 0.04
3. Wide grip chin up 0.09
4. Wide grip pull up 0.13
5. Alternate grip left right 0.18
6. Alternate grip right left 0.22
7. Commando 1 0.26
8. Commando 2 0.30
9. Single hand +right wrist 0.35
10. Single hand + left wrist 0.42
11. Single hand + right elbow 0.54
12. Single hand + left elbow 1.00 [BONUS] Single hand + rope/resistance band/TRX/towel assistance 0.46
13. Finger assist 1.05
14. Finger assist 2 1.09
15. Single hand + each shoulder 1:16
16. Single arm 5sec negative 1:30
17. Single arm 1:44
18. Shoulder taps 1:55
19. Claps 1:58
20. Switch hands 2:02
21. Muscle ups 2:06
22. Archers (chin to wrist) 2:14
23. Triangle 2:23
24. Typewriter 2:29
25. Lean aways 2:36
26. Circle 2:44
27. Zig-Zag 2:52
28. Chin to leg raise 3:04
29. Chin with knees up 3:12
30. Chin knees right 3:18
31. Chin knees left 3:26
32. Pike chin (legs out) 3:31
33. Pull to toe touch 3:38
34. Pull up to tuck 3:49
35. Full body row 3:58
36. Front lever 4:08
37. Lever curl 4:15
38. Swing pulls 4:24
39. Brachiate 4:34
40. Up + shimmy 4:49
41. Staircase 4:58
42. Swimming 5:07
43. 2,2 partials 5:15
44. 3,3 partials 5:27
45. (A) 3×3 sec pauses 5:49 (B) 3x5sec pauses 6:12
46. Chin to row 6:28
47. 5sec eccentric 6:41
48. 5up 10 down 6:49
49. 10 up, 10 down 7:11
50. 30 sec lowering 7:30