Tip The Chin-up Push-Up Countdown Challenge Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip The Chin-up Push-Up Countdown Challenge Alternate between chin-ups and push-ups doing twice as many push-ups Example Start with 10 chins and 20 push-ups Goal 30 chins 60 push-ups total by Ben Bruno August 15, 2017April 5, 2021 Tags Challenge Training, Exercise Coaching, Pull-Up, Push-Up, Tips This is a good one to do when you're looking to blast your upper body in a hurry. The following are all done in succession with no rest between exercises: 10 Chins 20 Push-ups 8 Chins 16 Push-ups 6 Chins 12 Push-ups 4 Chins 8 Push-ups 2 Chins 4 Push-ups You don't have to rush between exercises but there's no dedicated rest periods, so go as soon as you're ready. In total, it comes out to 30 chin-ups and 60 push-ups. It might not seem that tough on paper, but trust me, it's rough. And can you say "upper body pump"? All chin-ups are to be done with good form: full range of motion, chin over the bar, no kipping, etc. If you use a little kick towards the end it's not the end of the world, but it shouldn't look like you're having a seizure on the bar. Use whichever grip you like best. Push-ups are to be done with good form, too: no sagging the hips and you must go all the way down until your chest touches the floor and then come all the way back up. The first step is just to try to complete the whole thing unbroken without having to stop mid-set on the chin-ups or push-ups. I don't like the idea of trying to improve your time because that usually leads to sloppy form, especially with the chin-ups. Fast chin-ups are typically ugly chin-ups. Instead, add a little bit of weight. Adding weight is always the best form of progression. (I use a 30-pound weight vest in the video.) If this workout is too much for you at first, you can start at 8 chin-ups and work down, which comes out to 20 chin-ups and 40 push-ups, a much more manageable task. Or start wherever you're able – just make sure to do twice as many push-ups as chin-ups. If chin-ups ain't happening, you can substitute inverted rows. If the push-ups are too easy, elevate your feet. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Fight Training The Best Weight Training Method for MMA Your fight training is lacking if you're not lifting with intention. Here's how to accentuate the eccentric for a powerful strike. Athletic Performance, Exercise Coaching Alex Chrysovergis November 17 Training Tip Band-Resisted Floor Press Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR. Bench Press, Exercise Coaching, Powerlifting & Strength, Tips Kelvin King, Jr November 15 Training Tip Master the Chin-Up Shrug Build your traps and upper back with bodyweight. Here's how. Exercise Coaching, Tips Eirik Sandvik April 11 Training 10 Things Every Lifter Should Be Able to Do If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do. Mobility, Powerlifting & Strength, Training Dan John June 10