chin ups

Gsus · 04-30-2006, 04:10 AM

i want to know which pullup is better then the other or if they all work different parts of the back for instance wide grip pull ups, under grip, over grip and the one with the 2 bars coming out i think u might call it side grips

dukebrown · 04-30-2006, 06:21 AM

Why not alternate them for your rep ranges change for each grip. I would do one per back day then next back day do another. A 2 lift rotation. (wide -shoulder width)
Palms facing emphasizes the bicep.

**A.FreeRadical** · 04-30-2006, 08:05 AM

Quote:

Originally Posted by Gsus

i want to know which pullup is better then the other or if they all work different parts of the back for instance wide grip pull ups, under grip, over grip and the one with the 2 bars coming out i think u might call it side grips

2 bars parallel = hammer grip

I do chinup grip on Bicep day and the other two on Back day. On Back day, I do deadlifts, pulldowns, pullups and seated cable rows. I alternate all of these between a wide and narrow grip (narrow may be shoulder width or a V grip depending on the exercise). OTWs, each Back workout has some wide grip and some narrow grip exercises.

*

TheRock · 04-30-2006, 11:17 AM

In my opinion from personal results and speaking with others:

Close / Hammer Grip
Stresses the Lower Lat fibers more than other pullup variations. This is great for lat size and thickness but isn't the best width builder. Also great for those who get sub-par results with regular pullups as it is easier to "feel the muscle" work on these.

Medium-to-Wide Grip, behind the Neck
This will hit the upper lats and the teres, aswell as stretching the scapula. This exercise is great for building width in the upper lat area. The only drawback is that it causes shoulder problems for some people.

Although this injury risk is greatly exaggerated on messageboards by bandwagon jumping noobs with little training experience.

Medium-to-Wide Grip, to front (regular)
Jack of all trades, master of none. Regular pullups will give you some lat width, and some thickness, without the stress on the shoulders. Some people can build awsome lats off this exercise alone. Others will need to mess around with the 1st 2 variations.

Close Supinated grip
Awsome Compound Biceps builder. I rate this exercise above curling for biceps mass. It also works the lats thoroughly, but not as well as the first 3 variations I listed.

Close Grip to Front
Waste of time. Overload for the back is limited due to the fact that the arms are placed in a weak position. Forearms get thrashed before anything else on these.

**BobThePotato** · 06-19-2006, 08:22 PM

Quote:

Originally Posted by TheRock

Medium-to-Wide Grip, behind the Neck
This will hit the upper lats and the teres, aswell as stretching the scapula. This exercise is great for building width in the upper lat area. The only drawback is that it causes shoulder problems for some people.

Although this injury risk is greatly exaggerated on messageboards by bandwagon jumping noobs with little training experience.

Thank you!

If you have the shoulder flexability then go for it.

Jeff Rage · 06-20-2006, 06:43 PM

They will all work your back a bit differently. There is some debate as to which hits your lats more. Tradionally, people have said wide grip pullups hit the lats more, but that's just a myth. A pullup with a slightly wider than shoulder width (medium) grip or underhand (chin up) are better choices. If you have the means to do a neutral grip (hands parallel to each other), this will involve the traps a bit more. You'll be strongest with an underhand grip (chin up) as your biceps help to lift you.

BiGgYmRaT · 09-30-2006, 12:38 AM

Quote:

Originally Posted by TheRock

In my opinion from personal results and speaking with others:

Close / Hammer Grip
Stresses the Lower Lat fibers more than other pullup variations. This is great for lat size and thickness but isn't the best width builder. Also great for those who get sub-par results with regular pullups as it is easier to "feel the muscle" work on these.

Medium-to-Wide Grip, behind the Neck
This will hit the upper lats and the teres, aswell as stretching the scapula. This exercise is great for building width in the upper lat area. The only drawback is that it causes shoulder problems for some people.

Although this injury risk is greatly exaggerated on messageboards by bandwagon jumping noobs with little training experience.

Medium-to-Wide Grip, to front (regular)
Jack of all trades, master of none. Regular pullups will give you some lat width, and some thickness, without the stress on the shoulders. Some people can build awsome lats off this exercise alone. Others will need to mess around with the 1st 2 variations.

Close Supinated grip
Awsome Compound Biceps builder. I rate this exercise above curling for biceps mass. It also works the lats thoroughly, but not as well as the first 3 variations I listed.

Close Grip to Front
Waste of time. Overload for the back is limited due to the fact that the arms are placed in a weak position. Forearms get thrashed before anything else on these.

Great post!

04-30-2006, 04:10 AM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	chin ups i want to know which pullup is better then the other or if they all work different parts of the back for instance wide grip pull ups, under grip, over grip and the one with the 2 bars coming out i think u might call it side grips

04-30-2006, 06:21 AM	#2
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Why not alternate them for your rep ranges change for each grip. I would do one per back day then next back day do another. A 2 lift rotation. (wide -shoulder width) Palms facing emphasizes the bicep. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

04-30-2006, 11:17 AM	#4
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 37	In my opinion from personal results and speaking with others: Close / Hammer Grip Stresses the Lower Lat fibers more than other pullup variations. This is great for lat size and thickness but isn't the best width builder. Also great for those who get sub-par results with regular pullups as it is easier to "feel the muscle" work on these. Medium-to-Wide Grip, behind the Neck This will hit the upper lats and the teres, aswell as stretching the scapula. This exercise is great for building width in the upper lat area. The only drawback is that it causes shoulder problems for some people. Although this injury risk is greatly exaggerated on messageboards by bandwagon jumping noobs with little training experience. Medium-to-Wide Grip, to front (regular) Jack of all trades, master of none. Regular pullups will give you some lat width, and some thickness, without the stress on the shoulders. Some people can build awsome lats off this exercise alone. Others will need to mess around with the 1st 2 variations. Close Supinated grip Awsome Compound Biceps builder. I rate this exercise above curling for biceps mass. It also works the lats thoroughly, but not as well as the first 3 variations I listed. Close Grip to Front Waste of time. Overload for the back is limited due to the fact that the arms are placed in a weak position. Forearms get thrashed before anything else on these. __________________ B3457 daß Scheiße

06-20-2006, 06:43 PM	#6
Jeff Rage Amateur Join Date: Aug 2005 Location: Baltimore, MD Posts: 84 Recipes: 0 Rep Power: 4	They will all work your back a bit differently. There is some debate as to which hits your lats more. Tradionally, people have said wide grip pullups hit the lats more, but that's just a myth. A pullup with a slightly wider than shoulder width (medium) grip or underhand (chin up) are better choices. If you have the means to do a neutral grip (hands parallel to each other), this will involve the traps a bit more. You'll be strongest with an underhand grip (chin up) as your biceps help to lift you. Last edited by Jeff Rage : 06-20-2006 at 07:17 PM.

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