Assisted Chin-up on a Bench
Execution Guide
- Position a bench under the pull-up bar and grip the bar with palms facing you.
- Place your feet on the bench to reduce the load on your arms.
- Pull yourself up, using your legs as little as possible for assistance.
- Continue until your chin clears the bar.
- Lower yourself slowly and with control.
Range of Motion
Near-full arm extension to chin above the bar.
Common Mistakes to Avoid
- ×Pushing too much with the legs instead of pulling with the back
- ×Not controlling the descent
- ×Shrugging the shoulders
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Build pulling strength with feet-assisted chin-up progression
Difficulty
Beginner
Burn (10m)
40-50
Equipment
Pull-up BarBench
Anatomy
Primary
Latissimus DorsiBiceps Brachii
Secondary
BrachialisLower Trapezius