wide grip chins

[the People's Champ]

how far should I go down when performing these? I don't go down all the way, but when I do them, it seems like I am working my bi's more than back. I use an overhand grip with no thumb. and my body tends to lift from the legs upward, as if I am raising them intentionally. any feedback?

 

[MonStar1023]

I go just before my elbows lockout and they seem to hit my lats REALLY well. I love them and would rate them #1 in hitting the lats and building a wide Olympian back. Good luck bro!

 

[Freak Show]

I don't think the eccentric phase is your problem. You sound like a lotta guys I know who rely too much on pulling with your arms. Think of it this way: Exagerate good posture (Chest out, shoulders back, back slightly arched.) Maintain this through the entire set. Now, DON'T imagine your pulling yourself up, rather, imagine you are bringing your elbows down to the floor. Initiate the movement from the elbows, your hands are only "hooks". As for your legs, you may want to leave them hanging straight down instead of curling your feet behind you. It takes a lot more concentration doing all of these things, but it should make all the difference. Let us know how it goes.

 

[the People's Champ]

hey thanks freak show. I will try that, but the pull up bar at my gym is low so I can just tip toe to reach it, I am 5'10. very good description though. I appreciate it

 

[Heather Darling]

Same idea on posture only think of bringing the center of your chest up to the bar rather than your chin to keep the arms out of it.

If you're not going all the way to the bottom then you're cheating yourself b/c it really helps back development.

 

[poohbear]

Good suggestions. Also wider lats come from genetics, not wider grip on your chins. For best lat development, utilize maximum range of motion. Use a comfortable width instead of an exaggerated one. Think about it, a grip shoulder-width apart will give you greater range of motion than a grip that's too wide. Wide grips also affect your wrist. Do go down as far as you can without locking your elbows.

 

[bignate73]

i go the bottom, all the way. and as high as i can go, without throwing my arms too much into the mix. think about squeezing your triceps against your lats. its a good visual for contracting the lats.

 

[the People's Champ]

right on.

 

[Symmetry]

I always start my back with wide grip pull ups...

Like FreakShow said..

- Hands are only hinges
- Arch your back and bend your knees back a little, that will keep your weight in the same line thru the whole movement.
- good idea to try and hit the chest to the bar (hard as hell .. and you probably won't .. but as long as its in line to hit your chest you are good)

- I don't go all the way down.. I go down until my arms are almost straight..

- Also, on my last couple of sets.. I will use a chair to spot myself on the last couple of reps.. Using the chair for a spotter has really helped a lot. Back gets super-pumped.

 

[Cackerot69]

So do them closer and undergrip.