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Pullup Chinup Q


#1

How does that work? Pullups are palms facing you???? Which one targets your lats more? I'm trying to fix a muscle, um, deficiency in my lats, I don't train them enough.


#2

Chin ups are with a supinated (palms FACING you) grip. Pull ups are with a pronated (palms AWAY from you) grip.

I believe pull ups will hit the lats a bit more while chin ups will hit the biceps a bit more.


#3

I believe jtrinsey is correct. Pull ups take the biceps out of the action, requiring more work of the back.


#4

One thing I would advise when doing pull-ups is not to go past 90 degrees of elbow flexion. More than that and you can potentially set yourself up for injury.


#5

Really? I have never heard that before. I just tried that and with elbows at 90 degrees flexion my chin was 8-12 inches below the bar.


#6

Why would this be? You aren't getting the full range of motion.


#7

I havent seen many bodybuilders use a full range of motion in any of the vids Ive seen.. . they all seem to have huge lats.. . it cant all be genetics and drugs. ..


#8

How would you set yourself up for a potential injury? Getting a full range of motion is best when doing pull-ups, so go all the way down, I don't know why you'd think otherwise.


#9

this statement is completely incorrect. a full range of motion is how you PREVENT inuries.... if you only do a partial range of motion you'll accumulate muscle imbalances...


#10

wow! i really would like to know where you got this information, or who fed you this lie. all my i have never had a trainer, physical therapist nor any training book or website provide such inaccurate information. don't you think the guys in the military who are required to x amount of pullups would stop at 90 degrees of elbow flexion.

full range of motion is the only way to prevent injury and increase size and strength in the lats.


#11

Hmm... Elbow flexion was definitly the wrong phrase to use now that I think about it. It could just be me, but if I bring my chest all the way to the bar doing wide-grip pull ups it definitly puts too much stress on my shoulder joints. It is the same reason why I think athletes shouldn't do upright rows or go past 90 degrees when doing dips or to do wide-grip pronated lat pulldowns all the way to the chest. Too much stress on the shoulder joint. Especially if that athlete is a pitcher, volleyball player, quarterback, etc.


#12

sounds like you might not be retracting and depressing you shoulder blades at the top, I know that it's uncomfortable and just feels wrong if my shoulders are uparound my ears when doing chins/pulls.


#13

I do have a tendency to lost that tightness, especially as the set goes on. I know I am also a little paranoid about the health of my shoulder since I've had problems since sophomore year of high school. Volleyball is not exactly a sport that is condusive to healthy shoulders so I am always conscious of aggravating that injury in the weight room.


#14

LOL


#15

You said it. 'Wide grip pull ups'. Use a narrower grip if it hurts your shoulders. Full range is always the best way. All of the athletes you mentioned have to move their joints through a full or even longer than normal ROM so to then have them only train with abbreviated ROMs would make them MORE likely to be injured, not less.


#16

That is a good point. I think I am mostly just wary of wide-grip stuff, sometimes too wary. In high school I used to do wide-grip pullups all the way to the chest and bench press with my elbows flaring out and I had a lot of shoulder problems. Since I've cut out the wide-gripped pronated stuff my shoulder health has been so much better.