Chin up questions!

[cwc73]

Ok, I'm substituting shoulder width chin ups for my usual lat pull downs. I did these on the dip/leg raise/pull up stand. I had a slightly wider than shoulder width grip. I was concentrating on pulling with my back and not my biceps which is how I usually do pull ups (military style). I didn't really feel anything in the lats, but I did feel them badly in my shoulders. If this isn't the ideal way to work my lats, I'll go back to the pulldowns becuase my lats exploded with them.
Any advice is greatly, and I do mean greatly appreciated!
Thanks.
Chris

 

[Sub-Zero]

i do mine slightly wider than shoulder length, and look up at the bar im pulling, and kind of lean my legs forward a little bit and pull my elbows BACK and down a little bit, so the bar touches right near the top of my chest... the main thing for me to feel it in my lats is to make sure im pulling my elbows back and down to my sides at the same time, almost like im doing a snow angel so i pull my elbows back to the sides but behind me... anyway i feel them lol

 

[JohnRobHolmes]

play with the width of your hands a bit until you feel it. you might want to widen your grip a bit more. you can always just pick up a bar, sit it on your chest, and see where your hands need to grip for a good lat flex. pull the elbows in just as sublimezm suggested.

 

[view]

I agree with playing around with your grip. the last thing you want to do is hurt your shoulders, so work with what you can.

remember, if it hurts in an uncomfortable way, thats your body telling you something.

 

[curgeo]

Arch your lower back hard....it is the only way to get the complete contraction in your lats. I used to picture my chest hitting the ceiling (chest up) and my elbows hitting the floor (elbows back). Again, the arch is the most important thing....make sure to arch that lower back.

 

[cwc73]

Ok. I'm off to the gym. I'll keep these tips in mind and try to implement them all. Thanks!!!

 

[cwc73]

Ok. I'm back. I did these tips and there is no pain in the shoulders, but I really didn't feel a burn in the lats either. I did 3 sets: 5,4,5 at body weight. Do you think I might not be going high enough?

 

[Sub-Zero]

Ok. I'm back. I did these tips and there is no pain in the shoulders, but I really didn't feel a burn in the lats either. I did 3 sets: 5,4,5 at body weight. Do you think I might not be going high enough?

go till ur chest touches the bar, and really squeeze your elbows back and to ur sides

 

[cwc73]

Well, I have been doing these on a Dip machine and there is no bar down the middle like you say. Maybe I will switch over to the squat rack or the vable cross over machine.

 

[WalkingBeast]

I wouldnt choose between the two exercises but incorporate both. I prefer 15 sets for back work, all sets to failure. Many sets between 12-15 reps and still heavy. The rep range you can experiment with. I like to include many rep ranges these days. If I had to pick one exercise for back size between those two it would be lat pulldowns. You can load much more weight on the back with that exercise. Weighted chin-ups are another alternative. Just whats worked for me

 

[anthrax]

I like to do chins with a big arch and trying to lift my chest until it's almost parallel to the floor (legs in front of me)

 

[Buckeyes]

man u did 5 reps 4 reps and 5 reps? if thats all u could do and u r not sore the next day then u are not going to failure. i normally do 14/12/8/5 then follow with one set of lat pulldowns at 190 lbs by the last set im total exhausted and sore as fuck for at least two days. OMG it HURTS!!!!!!!