|
|
CHIN-UPS
- CLOSE GRIP
 MPEG:
Close-grip chin ups
CORRECT FORM
1)
Grasp the bar with your hands close (0 to 4 inches apart) together.
Grip with an underhand grip.
You may need a box or step-stool to reach the bar.
Bend your knees and lock your feet together. |
 |
2)
Begin to pull yourself up by using your shoulder blades. This
is difficult, but do it by pulling your shoulder blades together.
Your arms will naturally follow.
Tilt your head and upper body backward to allow your upper chest
to touch the bar. |
 |
4) Lower the yourself
slowly
5) Exhale as you pull yourself upward. inhale you lower yourself.
6) Do this smoothly and slowly. It is very common to use momentum
at the beginning to hoist yourself up. If you have to do this in order
to pull yourself up, your lats are not yet strong enough to perform
that many reps.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The
main consideration for safety with close-grip chin ups is the same
for close-grip pulldowns.
You should feel this primarily in your middle back, between and
below your shoulder blades. If you are feeling strain, fatigue
or burning up closer to the back of the shoulders, or in the arms,
you are probably not beginning and ending the movement by squeezing
the shoulder blades together. Beginning weight-lifters almost universally
make this mistake.
If you feel strain in front of your elbows, you are over-using your
biceps muscles and need to concentrate more on using your upper back
in the manner described. Do not attempt to work through the pain in
your biceps because if it is close to your elbow, the strain is
occurring at the biceps tendon. This could turn into a tendonitis
down the road.
Do not try to get fancy with the hand-grip. Your palms should face
toward your face (underhand). Turning them the other way (overhand
grip) does nothing at all to help the lats. It will only place a significant
amount of stress on your wrist joints and could cause ligament damage
over time.
EFFECTIVENESS
Wide and close-grip
chin ups are the most natural way to train the upper back muscles.
They are also the most difficult. Many people who can do lat-pulls
with large amounts of weight, have difficulty performing even 10 chin-ups.
This means that you should always perform chin-ups first in a back
routine. They are going to be the most challenging.
There is no way to avoid using your biceps muscles during close-grip
chin ups. Therefore, do not do a biceps routine the day before or
after you do close-grip chin ups.
HELPFUL
WITH TRAINING FOR
Bodybuilding, Tennis,
Racquetball, Football,, Martial arts, Boxing, Basketball, Baseball
and all throwing sports, Golf, Wrestling. |
|
