How to Do Assisted Chin Up On A Bench

Assisted Chin Up On A Bench is a back exercise using bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Assisted Chin Up On A Bench

  1. 01Place a bench directly underneath a pull-up bar and stand on it with an underhand grip on the bar.
  2. 02Step one foot off the bench, leaving the other foot lightly supported to manage the weight.
  3. 03Pull the chest toward the bar by driving the elbows down and back.
  4. 04Clear the bar with the chin while keeping the shoulder blades retracted and depressed.
  5. 05Lower the body back to the starting position with full elbow extension before the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Chin Up On A Bench

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on pulling the elbows down toward the back pockets to ensure the lats are doing the work instead of the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Chin Up On A Bench questions

What muscles does Assisted Chin Up On A Bench work?

Assisted Chin Up On A Bench is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Assisted Chin Up On A Bench correctly?

Place a bench directly underneath a pull-up bar and stand on it with an underhand grip on the bar. Step one foot off the bench, leaving the other foot lightly supported to manage the weight. Pull the chest toward the bar by driving the elbows down and back. Clear the bar with the chin while keeping the shoulder blades retracted and depressed. Lower the body back to the starting position with full elbow extension before the next rep.

What is the A90 coach tip for Assisted Chin Up On A Bench?

Focus on pulling the elbows down toward the back pockets to ensure the lats are doing the work instead of the biceps.

Is Assisted Chin Up On A Bench suitable for beginners?

Assisted Chin Up On A Bench is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Assisted Chin Up On A Bench?

Assisted Chin Up On A Bench uses bench.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted chin up on a bench into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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