To build the muscle, strength, and technique you need to nail the chest-to-bar chinup, do assisted chinups on a power rack or Smith machine. With your feet on the floor giving you just enough help to lift your body, you’ll be able to focus on form and perform the move through the full range of motion.
Related: 4 Pushup Mistakes You’re Making
And even if you already have perfect technique, doing this modified version can help you increase your reps.
“You’re never too advanced for assisted pullups,” Gaddour says.
Directions: Do 3 to 5 sets of 8 to 12 reps. Rest 1 to 2 minutes between sets.
For a more advanced routine, do as many regular chinups as you can, then immediately do as many assisted chinups as you can.
This article originally appeared on MensHealth.com
