The Number of Chin-ups per Week in the Marines

Whether you are looking to pass the Marines fitness test or you want to build muscles, the chinup is an effective workout for strength. Although the Marines require pullups for their physical fitness test, chinups build the same muscle. The exercise develops your latissimus dorsi muscle, which is the broadest muscle in your back. The Marines don’t have a specific number of chinups you are required to perform weekly, but there is a weekly training regimen that will help you develop your muscles.

  1. Pullups and Chinups Differences

    • The Marines require pullups to test your strength and endurance, but it is considered an interchangeable workout with chinups. Both exercises primarily target the same muscle in your back. Chinups are performed with an underhand grip, while pullups are done with an overhand grip. The exercises are done by pulling up your body weight with an overhead bar.

    Chinup Technique

    • Stand under a pullup bar and reach for the bar with a full underhand grip with your thumbs wrapped around the bar. Cross one leg over the other for stability and to prevent your legs swinging when you pull yourself up. Engage your abdominal muscles to protect your spine and pull your shoulder back and down. Pull your body upward until your elbows are close to your sides and your chin is above the bar. Extend your arms and shoulders until you are back in the starting position.

    Marines Weekly Preparation

    • The U.S Marines have created a weekly training regimen to help you do chinups and pullups more efficiently. When training, alternate between chinups and pullups until you can perform 20 repetitions both ways. Focus on your pulling up technique rather than the number of repetitions you do. Marines.com recommends you train for five days per week and spend two days recovering your muscles. On your training days, perform five sets of 20 repetitions with a 90-second recovery period between sets.

    Considerations

    • The Marines recommendations amount to 250 chinups and 250 pullups per week. You can make chinups more challenging by adding weight such as a dumbbell between your ankles. If you find chinups difficult to perform as a beginner, do partner- or machine-assisted chinups until you are strong enough to pull yourself up alone.