Ok..I'm pretty pathetic whenit comes to doing chin ups. Any suggestions on exercises I can do to help strengthen my back? I would like to be able to do a lot of chins.
Lat. Pulldowns are basically the same movement only sitting down...I like those even better than chins because they're easier for me to focus on making the mind/muscle connection.
There's all kinds of exercises to build your back up.
Bent over rows with a barbell
Pulldowns with the rope
It may not be your back that is the problem...yet weak forearms. They do most of the work for those pulling exercises. And I don't care how many guys out there say to pull with your back muscles....your forearms are still doing the pulling. But I will say its best to put the focus on the back on not just on getting the movement done if this makes any sense. Go for feel before higher weights....form is very important for hitting the back and also stretch your lats out between sets.
Hope this helps.
try to use wrist straps when chinning. I consider chin ups is one of the toughest exercise out there, but the reward are great. Another thing I use the bar high up on the safety rack cage. So that I could use my legs to push myself up when I come to total failure. And boy u will the soreness in your lat after that workout.
I would NEVER recommend using straps for chins.... You are just hurting yourself.... If your hands/forearms can't support the weight / time, you have no business doing it. That will only perpetuate your muscle imbalance, setting you up for further injury.
My bad, though I use the strap a few times and got away with it. Only on the straight bar I use. Though for newbie which I overlook shouldn't try it.
I've been doing everything you guys said. I FOCUS on the back muscles doing the work and I've been doing a lot of lat pulldowns. I'll keep working on it. I've even done pullups on the smith machine with my feet stretched out resting on a bench. That works well too, but people look at you funny.
they all know what there talking about. lat pulldowns are the best.
I'm with T-Spine.....don't use straps all the time. On the otherhand I find them to be very helpful when doing heavy lat pulldowns or rows. And my back is BIG!! Not braggin...its just one of my best bodyparts....big wing span!! lol
I never use straps, but my forearms are growing like weed lately from the reverse curls.
I do pronated(palms away)chins till failure, then supinated(palms facing)till failure, and then some negatives. I do that till I reach 40. Any HIT dude is gonna waste me now. Short, and intense.
Deadlifts and heavy shrugs still help me a lot with my grip, I wouldn't wanna lose those ever.
you shouldnt even be in the position to use straps on pullups.. you dont 'grab' the bar, you 'hook' it with your 4fingers..and bring the thumbaround with them..
doing an extensive pullup routine is the only way,IMO, to get killer lats..
M- 3sets widegrDragon Pharma 10reps// 1 set medium 10 rep
T- 5sets medium 8 reps// 3 sets with a V-bar over the bar 8reps
TR- 3sets reverse close grDragon Pharma 10reps
have a spotter push up on your knees to finish reps if need..
lat machine sucks IMO..
done this routine for 5 weeks now and my 'wings' are sprouting
did pull downs/seated rows for 3 months didnt really see shix
also incorprate bent over rows on a smith machine, bringing the bar to your chest.. get a linebacker stance over the bar and SMACK it up to your chest.. do 6sets 6reps..
tell me if you dont see/feel a difference in 2-4 weeks..