Chins - Close Or Wide-grip/under Or Overhand?

[Cackerot69]

Ok.

Grip variation on an exercise is not the key to building muscle...

 

[Skeeter1]

Ok, cackrocket, now explain how "widegrip pulldowns limit range of motion" since scapula retraction is what primarly contracts the lats during the concentric phase of the pulldown, NOT the pulling down, and if the biceps are in the pronated or weaker position as you said then it shouldnt matter because he is working lats and wants to limit bicep invovment, again THINK before you disagree on something.

 

[Cackerot69]

The lats are involved in pulling the arms down.

You need to think. Putting the biceps in a weaker position won't make the lats work harder, it will simply mean the biceps will fail earlier...so your lats will get less work.

 

[Skeeter1]

I was disagreeing with you about the biceps being in a weaker position when pronated. If you use your biceps less (overgrip/pronated) and your biceps more (undergrip/supinated) then the additional tension is being placed on the lats and romboids. and we both know that chins (under)work the biceps more than pullups (over)

 

[AMP 33]

Use all of them to hit your back from different angles.

 

[Cackerot69]

No matter what grip you use the biceps are involved in the chin. No matter what grip you use the biceps will be the weak link in the chin. So, by putting the biceps in their strongest position you minimize how much of a weak link they are, allowing you to work your lats harder.

 

[nacius]

Crackerot69... that's an interesting idea. I never thought of that. Can anyone back that idea up?

 

[goahead]

For me, medium overhand grip chins to front work out very well for me.

My lats grow relatively easy so I can quickly spot a difference in grip and result after 2-3 workouts.

I do close grip weighted pullups for biceps instead of heavy barbell curls (I cannot get my form right on barbell curls)

 

[Skeeter1]

cackerot, you are wrong about this, what happens is the slight change in grip, pronation vs supenation transfers the tension to the targer muscle, the lats. it is not a question of them being the weakest link which they are not in all cases, like weak forearms but of correct load transfer. try being open minded instead of right and you may learn something.

 

[Tuna Guy]

skeeters right, wide grip supinated chins will put more strain on the wrist joint.

As for variation, proggressive overload is more important, but variety still has its place, say change your program every 3 to 6 weeks.