That’s 15-year-old Joseph struggling with chin-ups in the first part of the video. The second part shows the results of just five sessions of eccentric training.

So how did we improve his performance?

Take a look at his program:

A1. Mid-Grip Barbell Bench Press: 5 x 5 @ 5-0-X-0, 90s
A2. Standing Rope Face Pull: 4 x 8–10 @ 2-0-1-1, 90s
B1. Eccentric Supinated Chin-Up: 5 x 2 @ 8-0-X-0, 75s
B2. 60-Degree Incline Dumbbell Press: 4 x 8–10 @ 4-0-X-0, 75s
C1. Standing V-Handle Pressdown: 3 x 10–12 @ 3-0-1-0, 60s
C2. Seated Zottman Curl: 3 x 10–12 @ 3-0-1-0, 60s

In the first session, Joseph used only bodyweight for chin-ups. He would step onto a bench to get to the top position, release his feet, and then slowly lower himself for a full eight seconds in a controlled, fluid motion until his arms were fully extended. Then he’d step up and repeat for the second rep. Five sets were done this way.

The next session, we used the same tempo and form, but added a 5-pound plate on a chin/dip belt. He succeeded on all five sets, so we added another 5 pounds the next workout. This progression continued until he reached 20 pounds in the fifth session.

On the sixth session, we tested his full-range strength with no bench. Joseph went from one unassisted chin-up to six—solid form and full range.

Now, we’re back to two reps with a slow 8-second eccentric phase, but without using the bench. From here, we’ll gradually increase the load again.

Want to learn more about eccentric training and boosting your chin-up numbers?
👉 Check out How to Achieve 20 Chin-Ups.
You can apply a similar strategy to parallel-bar dips as well:
👉 Parallel-Bar Dips for Females: How to Get a Positive Outcome from a Negative Action