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CHIN-UPS
- WIDE GRIP
 MPEG:
Wide-grip chin ups
CORRECT FORM
1)
Grasp the wide-grip bar as far as possible and comfortable.
Grip with an overhand grip.
You may need a box or step-stool to reach the bar.
Bend your knees and lock your feet together. |
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2)
Begin to pull yourself up by using your shoulder blades.
This is difficult, but do it by pulling your shoulder blades
together.
Your arms will naturally follow.
Tilt your head and upper body backward to allow your upper chest
to touch the bar. |
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4) Lower the yourself
slowly
5) Exhale as you pull yourself upward. inhale you lower yourself.
6) Do this smoothly and slowly. It is very common to use momentum
at the beginning to hoist yourself up. If you have to do this in order
to pull yourself up, your lats are not yet strong enough to perform
that many reps.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The
main consideration for safety with wide-grip chin ups is the same
for pulldowns.
First, do NOT attempt to do some bizarre version of the behind-the-neck
lat pulldown with this. This puts a very abnormal stress on your shoulders
and will not add anything different to your lats. Plus, imagine what
that looks like. Can you think of one time in your life you'll have
to naturally move in this way?
Second, you should feel this primarily in your middle back, between
and below your shoulder blades and down your lats. If you are
feeling strain, fatigue or burning up closer to the back of the shoulders,
or in the arms, you are probably not beginning and ending the movement
by squeezing the shoulder blades together. Beginning weight-lifters
almost universally make this mistake.
Third, you are extending backward not only to avoid cleaving off your
nose as the bar passes your face, but also because the latissimus
dorsi muscle also contributes a lot to extending your spine. This
is a secret way to get a little more out of your lats. Don't try to
get fancy with the hand-grip. Your palms should face away from you
(overhand grip). Turning them the other way, does nothing at all to
help the lats. It only makes your biceps the main muscle that is being
used.
EFFECTIVENESS
Wide
and close-grip chin ups are the most natural way to train the upper
back muscles. They are also the most difficult. Many people who can
do lat-pulls with large amounts of weight, have difficulty performing
even 10 chin-ups. This means that you should always perform chin-ups
first in a back routine. They are going to be the most challenging.
HELPFUL
WITH TRAINING FOR
Bodybuilding, Tennis,
Racquetball, Football,, Martial arts, Boxing, Basketball, Baseball
and all throwing sports, Golf, Wrestling. |
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