WordNet

used up; "time is up"
raise; "up the ante"
extending or moving toward a higher place; "the up staircase"; "a general upward movement of fish" (同)upward
to a later time; "they moved the meeting date up"; "from childhood upward" (同)upwards, upward
spatially or metaphorically from a lower to a higher position; "look up!"; "the music surged up"; "the fragments flew upwards"; "prices soared upwards"; "upwardly mobile" (同)upwards, upward, upwardly
(used of computers) operating properly; "how soon will the computers be up?"
(usually followed by `on or `for'
being or moving higher in position or greater in some value; being above a former position or level; "the anchor is up"; "the sun is up"; "he lay face up"; "he is up by a pawn"; "the market is up"; "the corn is up"
nearer to the speaker; "he walked up and grabbed my lapels"
open; "the windows are up"
to a higher intensity; "he turned up the volume"
to a more central or a more northerly place; "was transferred up to headquarters"; "up to Canada for a vacation"
raise oneself while hanging from ones hands until ones chin is level with the support bar (同)chin up
the protruding part of the lower jaw (同)mentum
the 22nd letter of the Greek alphabet (同)khi
(chiefly British) of or appropriate to the upper classes especially in language use

PrepTutorEJDIC

(鉄棒の)懸垂(けんすい)[の動作]
《上への動作》『上へ』,上のほうへ / 《上の位置》『上に』,上のほうで / 『起こして』,立てて,直立して / (地図・紙面などの)『上へ(に)』,北のほうへ(に) / (遠くから)『近くへ,中心へ』;(周辺から)中心へ;(川下から)川上へ;(地方から)都会へ / (大きさ・量・価値・地位などが)『上のほうへ』,高く / (話者,話題の場所へ)『近づいて』,追いついて / 『活動して』,活動状態に / (物事・人が)現れて・起こって / 『すっかり』,完全に,終わって,…し尽くして / 保管(貯蔵)して;くるんだ(閉ざした)状態に / 《動詞を省略した命令文で》 / (野球・クリケットで)打席へ / (競技で)勝ち越して / (対抗の競技で)おのおの / 《移動・位置》『…の高いほうへ』,をのぼって;…の上のほうに / (川の)『上流へ』;(流れ・風)に逆らって;…の内陸(奥地)のほうへ / (自分が今いる所,またはある地点から前方へ)『…に沿って』 / 『上へ向かう』,(列車などが)上りの;上り坂の,(情勢などが)上向きの / 上り,上昇,上り坂 / 上昇気運,向上,幸運 / 上りの列車(バス・エレボーターなど) / 値上がり / …‘を'持ち上げる / …‘を'増大する,〈賃金・物価など〉‘を'引き上げる / 〈人〉‘を'昇進させる / 立ち上がる,起き上がる / 《and を伴って》急に(突然)…する
『あご』(下あごの先端) / (鉄棒で)懸垂をする
キー(ギリシア語アルファベットの第22字X,x;英語のchに相当)

Wikipedia preview

出典(authority):フリー百科事典『ウィキペディア（Wikipedia）』「2015/09/03 10:25:13」(JST)

wiki en

A standard chin-up, palms facing chest, using open grip. Chin-ups are not to be confused with pull-ups; pull-ups have the palms facing away from the chest.

The chin-up (also known as a chin/chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively.^[1]

It is a form of pull-up in which the range of motion is established in relation to a person's chin.

Both pull-ups and chin-ups are two of the best exercises for back and overall upper body conditioning. However, they target the muscles a bit differently. Both exercises will work the lats (latissimus dorsi) and biceps.

Etymology

A chin-up is named by bringing the chin up through space, specifically in relation to its position with the bar or other hand grips. This can be either touching the bar (more easily done by extending the neck, though that could be considered cheating) or by bringing the chin over the bar. This exercise is easier for males than females because of the male tendency to have a stronger and larger bicep.

This is usually achieved most easily with vertical forearms that are close to the body. For most, bringing the chin this high is most easily achieved with a supinated (underhanded, palms-toward) grip. Due to this, the phrase "chin-up" has become associated with pulling with this type of grip. Some have delegated the term pull-up to refer to the pronated (overhanded, palms-away) grip. In spite of this, many refer to pull-ups with a pronated grip also as chin-ups, and the supine grip is still regularly called a pull-up.^[2]

Some organizations such as the American Council on Exercise have adopted this new terminology, issuing statements such as: "a chin-up differs from a pull-up in that the puller's hands are facing towards him or her in a chin-up, and away in a pull-up."^[3] Organizations such as the United States Marine Corps, however, use the term pull-up interchangeably to refer to both the overhand and underhand grips.^[4]

Form

A chin-up has a variety of different forms.^[5]

The movement begins with the arms extended above the head, gripping a hold. It may be fixed, such as a chin-up bar ^[6] or moving, such as gymnastic rings or rotating handles.

The body is pulled up, with the bar approaches or touches the upper chest. A chin-up is considered complete based on a variety of criteria in relation to where the chin should be in respect to the bar, or in respect to the hand grips.

The body is then lowered until the arms are straight but not in a lockout, and the exercise is generally repeated.

Like any pull-up, chin-ups can be performed with a kip, where the legs and back flop around to aid the exercise, or from a dead hang, where the body is kept still. Performing the chin-up correctly can be tricky with a supinated grip, because of the natural tendency to do most of the work with the elbow flexors (largely biceps) rather than the shoulder extensors (largely lats).

Initiating the pulling action with scapular depression may help avoid this problem. The exercise is most effective in stretching the working muscles when the body is lowered down to a full extension.^[7]

Grip and thumb position

A closed grip involves the thumb on the opposite side of the bar from the rest of the fingers.^{[citation needed]}

Muscles targeted

Chin-ups, like most pull-ups, target the latissimus dorsi muscle of the back as a shoulder extensor, scapular downward rotator and scapular depressor, in bringing the spine to the humerus. This is assisted by elbow flexors (brachialis, brachioradialis, biceps brachii) which bring the humerus to the forearm. Chin-ups, unlike pull-ups, also highly target the biceps. That is one of the main differences between pull-ups and chin-ups.

The lat's functions are also assisted, both by shoulder extensors (teres major, posterior deltoid, infraspinatus, teres minor), scapular downward rotators (rhomboids, levator scapulae), and scapular depressors (lower trapezius and pectoralis muscles).

Pulling higher with a narrow grip puts the focus on extension rather than adduction of the shoulder.

If one leans back at the top of the movement, the focus is shifted somewhat towards scapular retraction and hyperextension.

The weight of the legs and pelvis are borne by spinal ligaments and various muscles that flex or extend the spine. If the pelvis is tilted anterior and the legs brought behind, the erector spinae (with aid from the lats) bears more weight. If the pelvis is tilted posterior and the legs brought in front, the rectus abdominis (with aid from the psoas) bears more.

Variations

Sternal chin-ups — this variant employs a fuller range of motion at the top, raising beyond the chin and touching the sternum to the bar. The elbows are nearly directly below the shoulders this way. This requires adequate scapular depression. If leaning back (arching the spine) a sternum-up can be done that is not a chin-up, this shifts to requiring scapular retraction.
Weighted chin-ups — weight is added dangling from a dipping belt or via weighted belt or vest, ankle weights, chains, medicine ball between the knees, dumbbell between the feet or kettlebells on top of the feet.
One-arm chin-ups — one hand grips the bar and the other hand does not assist
One-hand chin-ups — One hand grips the bar while the other arm assists by grabbing the forearm of the arm hanging onto the bar. These require far less strength than a One arm chin-up.
Supine chin-ups — in the supine position, the arms are held perpendicular to the body as the grip the bar; instead of the chin, the chest is pulled towards the bar. This exercise is performed in the horizontal (transverse) plane, whereas other chin-up variations are performed in the vertical (coronal) plane. As a result, this variation recruits the trapezius and teres major muscles much more than a vertical chin-up would, and is more commonly known as the supine row. Advanced versions popular amongst gymnasts are performed completely off the ground in some type of front lever.
Harrison chin-ups — a term coined by powerlifter Dan Harrison, this technique is similar to a normal chin-up but with an arched spine to more effectively target the latissimus dorsi and take strain off the biceps. Though it has become a recent phenomenon on the West Coast of the United States (especially with beach-goers), it has not yet gained widespread popularity.

Training and performance

Specific training is needed in order to increase chin-ups performance.

The performance can be measured in various ways:

number of repetitions without touching the floor
number of repetitions in a specified time interval (1/3/30 minutes, 1/6/12/24 hours)
number of repetitions with a total weight (body weight plus additional weight)

Various organizations like Guinness World Records maintain lists of world records for chin-ups and pull-ups.^[8] Both recordholders.org and Guinness World Records maintain that pull-ups use a pronated grip, while chin-ups use a supinated grip.

References

^ "Muscles worked in a Pull-Up". Retrieved 10 July 2014. During a Pull-Up the muscles that are mainly worked are those of the upper body and the arms.
^ http://easybuypal.com/learn/chin-ups-vs-pull-ups/
^ "Chin-up". acefitness.org. American Council on Exercise. Retrieved 27 March 2011.
^ USMC fitness PDF Chapter 2: "a command will not mandate that Marines must use the overhand grip when executing pull-ups or flexed-arm hang" - 10 May 2002
^ exrx.net defines Chin-Up.
^ Types of chin-ups bars for home gyms
^ Video demonstration of a chin-up
^ World Records for Chin-Ups and Pull-Ups

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Relationship between standing postural alignments and physical function among elderly women using day service centers in Japan.

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