T Nation

Pull Up Question

Alright, I’ve read of some doing pull ups until their chest touches, or nearly touches the bar, as opposed to just getting their chin above the bar, and I have a question.

I tried that my past workout (monday), and at the top of the movement I felt it a lot more in the musculature that I feel contract during seated cable rows (rhomboids I think?), much more so than any additional activation in my lats.

I had been under the impression that going chest to bar was simply supposed to activate the lats to a further degree.

Am I off base, or doing something wrong?

TW

Seems like going chest-to-bar would activate some upper back musculature as you are kind of performing a diagonal pull. Definitely something that would make the shoulder blades pull together, hence the rhomboid activation. I don’t see anything wrong with it, in fact it seems like a good bonus to doing full(er) ROM pull-ups.

Alright, cool.

Thinking back on it, I think I may have been leaning back just a touch at the top a few times as well. I’ll see if I can’t stay completely vertical and see if that changes anything. I know I was vertical up till chin above bar, but I think at that point I may have leaned back some.

Either way, doesn’t sound like it’s a bad thing.

Thanks,

TW

[quote]Sabre T wrote:
Alright, I’ve read of some doing pull ups until their chest touches, or nearly touches the bar, as opposed to just getting their chin above the bar, and I have a question.

I tried that my past workout (monday), and at the top of the movement I felt it a lot more in the musculature that I feel contract during seated cable rows (rhomboids I think?), much more so than any additional activation in my lats.

I had been under the impression that going chest to bar was simply supposed to activate the lats to a further degree.

Am I off base, or doing something wrong?

TW[/quote]

It definitely seems that by going chest to bar, you are getting more bang for your buck by involving the rhomboids more, while getting a more involved contraction, if you will, of the lats.

When going chest to the bar, I also like to vary the spacing of my grip by bringing my hands in a little closer. I can definitely feel I am getting almost all parts of the back, including lower, more involved.

I guess variety is the key here. I say, roll with it dude.

[quote]9036574198 wrote:

It definitely seems that by going chest to bar, you are getting more bang for your buck by involving the rhomboids more, while getting a more involved contraction, if you will, of the lats.

When going chest to the bar, I also like to vary the spacing of my grip by bringing my hands in a little closer. I can definitely feel I am getting almost all parts of the back, including lower, more involved.

I guess variety is the key here. I say, roll with it dude.[/quote]

Hmm…I’ve been sticking with the wide grip pull ups pretty much exclusively (pull up is the right term for front grip, right?). But I could probably definitely do to mix it up some.

Thanks,

TW

Sounds like a sternum pull-up, described here in “Exercises You’ve Never Tried”:
http://www.T-Nation.com/findArticle.do?article=302exer2

It says that your upper body should be leaning back at the top of the movement.

That’s only about one cent worth of info. I’ll try harder next time to give you a full two cents worth. :wink:

Thanks for the link. I’ve seen a couple of articles relating to exercises you might not have tried, and some look really useful…

Not gonna lie though, not exactly chomping at the bit to do the “ball buster squat”

:slight_smile:

Cheers,
TW