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VIDEO DEMO

Eccentric chin-up

Regression of Chin-Up

YouTube · Mitchel MayChin-upsWatch the demonstration

REGRESSION · HOW TO DO IT

Eccentric chin-up

These steps are written specifically for the Eccentric chin-up. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Eccentric chin-up. Hang from a bar with palms facing you, hands about shoulder-width apart, and feet clear of the floor.

  2. 02
    Move the pattern

    Set the shoulders away from the ears and drive the elbows down toward the ribs to lift your body.

  3. 03
    Match the demand

    Control the lowering phase as far as you can, then use assistance to reset if needed.

  4. 04
    Finish with control

    Finish without reaching the chin forward, then lower to a long, controlled hang. Finish without craning the neck.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BACK & LATS / 21

Short rangeShort range

Eccentric chin-up

Sets: 3–5 · Reps: 3–10

Eccentric chin-up is a regression of Chin-Up. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The movement finishes with shoulder extension/adduction and elbow flexion, creating a strong shortened contraction after controlling the hang.