proper form on gravitron/assisted dips-pullups

[ladymacbeth]

I always feel a great deal of strain in my tris and shoulders, but I never seem to feel an adequate burn in my back. Doing reps to failure means doing them until my arms peter out, not because my lats are done, or anything like that. Am I expecting too much from these? Should I just do seated lat rows, or one-arm dumbbell rows and forget about the gravitron?

It's one of my favorite machines, and I don't want to give it up. Any advice?

If you're wondering, my form is as close to the little picture on the front of the machine as I can keep it. But, I thought perhaps there was something more I was doing wrong to get these results.

 

[Dooley]

The only thing I can think of that might help you with the gravitron is to maybe try straps? Usually this helps to reduce the amount of strain put on your arms and helps to focus more on your back. If you already use straps, I'm not really sure what to tell you except that you might be better off either using a regular wide-grip chinup bar with a partner holding your fit or ribcage, or to incorporate seated rows. Your call IMO.

 

[ladymacbeth]

Thanks Dooley. Never heard of the straps, but I will check it out. Usually I'd just scrap it, and try some different exercises, but I love this machine. I've never been able to do more then one or chin ups or dips on my own, so the support is nice. Plus, I usually work out on my own.

Are these straps something that I would be able to find at my gym, normally? Or is it something I'd have to purchase?

Thanks!

 

[TheProject]

The wrist straps are something you'd probably want to pick up for yourself if you can. They go over the palm and between your thumb and forefinger, and you wrap the strap around the handles. They're about $10, as I recall.

I use 'em a lot on back day because my forearms fail out before my back does.

Your gym might have some you can borrow. There's a few loaner pairs roaming around ours.

 

[bignate73]

dont bother with straps. if you cant hold it, you dont need to be lifting it. your creating a functional strength "hole" by using straps which will only hinder you later as you move into more advanced exercises.

hold on and pull, think of your hands like hooks and try to squeeze your shoulder blades back and down with your arms going to your sides and your shoulders remaining back.

 

[the People's Champ]

if you are going with an overhand grip, try to go wide and keep the elbow as perpendicular to the ground as possible, as opposed to moving your elbows in front of you. I had this problem and tried keeping them back and it worked for me.

if you are going to go palms facing you, keep your elbows at a fixed position in front of you or shoulder width apart and pull your elbows towards your ribcage area. noth of these work well for me, although I dont use the gravitron. I take it that is like a machine that hels you do pullups?

 

[Dooley]

dont bother with straps. if you cant hold it, you dont need to be lifting it. your creating a functional strength "hole" by using straps which will only hinder you later as you move into more advanced exercises.

I'm just curious about this approach to thinking. In my mind it seems to make more sense to use get a little help from the straps to help you thoroughly tax your back muscles. I realize that by using straps you are forfeiting any strength gains that you might make in your grip/forearms, but isn't that a small price to pay to be able to lift a little more weight and get a better workout in your back? I agree with you that people shouldn't rely on straps to try and lift a ton more weight than they legitimately should, but for things like lat pulldowns, seated rows, and pullups, you want to get the best possible workout for your back. If you only use the weight that your forearms can handle, you'll never really see huge gains. At least my grip gives out if I use heavy weights even though I know my back could take more of a beating. What's your view on that? Just wanted to pick your brain bro, no flame or anything. Anyone else have any opinions on this?

Dooley

 

[ladymacbeth]

dont bother with straps. if you cant hold it, you dont need to be lifting it. your creating a functional strength "hole" by using straps which will only hinder you later as you move into more advanced exercises.

hold on and pull, think of your hands like hooks and try to squeeze your shoulder blades back and down with your arms going to your sides and your shoulders remaining back.

Thanks Nate, I'll try this form. However, my main concern is not over-lifting as such, but working my lats, which I think are the weakest part of my body. My back in general needs a major overhaul, so on back days it's been pretty detrimental to have my arms failing before my back gets any attention.

 

[ladymacbeth]

At least my grip gives out if I use heavy weights even though I know my back could take more of a beating.
Dooley

Yeah, this is what I was getting at.

 

[bignate73]

most of the good back beatings are not a result of the load you use but the way you handle that load. if you are contracting the back muscles you want to work effectively against that load, you will "feel" it where you want or get the desired level of satisfaction in your workout.

i had to humble myself due to my use of straps. yes i could use quite a bit of weight on pulldowns, rows etc, but when i started using my natural grip, (the weights went down) but the degree of control i had in contracting the target muscles went up. this is probably due to the lighter weight initially, but the degree of intensity went up as well. there are still times i have to stop because of failing grip. its individual for everyone. i choose to be more of an advocate of training everything so i dont have to isolate certain things. (forearms, etc) keep in mind, rows, lat pulldowns etc are movement specific exercises, and not muscle specific, so there is no way to truly isolate THE muscle you really want (lats) so best bet is to work the muscle complex as a whole and make the most of the exercise by bringing up any weak parts of the movement.

as a side note on the gravitron. give this a shot. at the top of the movement concentrate on squeezing your lats for a pause at the top. ex: you are at the top, pull your shoulder blades back and down and visualize your tricep area crushing an apple (or favorite object) against your lats. you may have to have more assistance at first due to grip but if you arent feeling something by staying real strict in your form....then...i dont know. hehe.

the assisted pullup is awesome for people who cant do full on pullups or want to do pullups real strict. keep in mind there are those doing regular pullups that shouldnt. thier form is heinous and they only see the need to go from point A(the bottom) to point B(chin above the bar) without regards to shoulder position, etc. learn the right way and you will leave the others behind once you gain the strength.