Now I don’t know how much knowledge you have, or if you follow the work of Robertson and Cressey, but chins strengthen the lats, which are, like front delts and pecs, internal rotators of the shoulder. What one need to do is strengthen the external rotators such as rhomboids and rear delts, through rows and similar lifts. This would help keep the shoulders back, giving a more stable base to bench off of.
You’re stronger than I am so I’m not trying to diss you, this is just what I’ve learned, tried and found out to work.
No disrespect taken at all.
I have to say though, I don’t think that adducting the humerus from in front of the body while bending over does anything much different for the various adducting muscles of the shoulder (lats, pecs, p.delts, etc) as adducting the humerus while hanging from a bar. Whether rowing or chinning, you’re just bringing elbow from in front of you to your sides. The big difference is the ROM (and here I don’t help my deadlift v. squat argument, but I think it may be a little different for the lower body). Maybe rows would give me some specific strength development that chins won’t. I do know that after years of doing no pulls aside from chins, my posterior delt is plenty developed.
As far as developing the external rotators, I always thought deadlifting would help a great deal with that. Maybe you could clear that up for me. [/quote]
I just think that when doing rows, not just bent over barbell rows, but e.g. cable rows and chest supported rows as well (face pulls and the like too), it’s easier to get the shoulders squeezed back. As with chins, I can’t get that as much. Like I said, what’s worked for me with my bench is doing more rows. I have nothing against doing chins, I think they’re a great exercise, just not something I think I myself should be doing now, from a training economy standpoint.
As with deads developing the external rotators, I agree on that. But there are muscles involved in the deadlift that take much more of the load than the external rotators do, and I think that deads don’t work the ext. rotators as much as some pressing movements work the internal rotators. There are a lot of people who have an imbalance between the two (me included), so additional external rotation work is beneficial for them/us. What do you think?