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Chin-Ups and Pull-Ups are two of the best upper-body strength exercises for athletes. Healthy doses of these vertical pulls help an athlete develop powerful shoulders, arms, forearms, hands, back and core. In addition, pulling exercises help prevent injury and ensure proper muscle balance by offsetting the high volume of pressing involved in many strength programs.
Some athletes mistakenly view Pull-Ups and Chin-Ups as quick auxiliary exercises, and they perform a couple of sets, until failure, at the end of a workout. However, more substantial strength benefits can be achieved by adding external weight and performing sub-failure sets early in a workout.
Enter Chin-Up god Ben Bruno, who set out to build enough strength to perform a Chin-Up with twice his bodyweight. Check out the video below to see Mr. Bruno flex his freakish pulling strength with 175 pounds strapped to his waist.
(Ben—because of what you can do—we forgive you for blasting Christina Aguilera's "Genie in a Bottle" during your workouts).
If Ben's massive Chin-Up has inspired you, check out his blog,where he provides a step-by-step approach to building strength with weighted Chin-Ups. Enjoy the journey.