In this video, Matt Numrich of Elite Defense Systems shows you how to do the negative chin ups. Be aware, however, that if you have a fully body strength then you can go ahead and do a full chin up. Start from a raised position either by jumping to have your chin up on the bard and then slowly dropping the rest of your body or by having a box or bench to help you get up on the bar. Next, do a wide grip, and stretch your arms up for 4 full seconds before pulling yourself back up. Target 10-12 repetitions. For a full chin up: raise your body up with the chin completely above the bar and then extend your arms downwards. Repeat the process without letting your feet touch the floor.