Rack Chins..

kwyckemynd00 · 04-02-2005, 01:11 AM

I've not found much info on how these are performed. I've got a little bit of an idea...but, I'm having a hard time visualizing it.

Any help would be much appreciated!

**Sholiz** · 04-02-2005, 01:17 AM

Rack chins: Find the widest smythe machine you can (or barbell in a squat rack) and put a bench in front of it- put the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quite- now do chins explosively up and 8 seconds down until the full stretch- any rep that your chin doesn't either go over the bar or hit the bar doesn't count!

muscleboy333 · 04-02-2005, 01:21 AM

**Sholiz** · 04-02-2005, 01:35 AM

Your drawings are improving Muscleboy333.

muscleboy333 · 04-02-2005, 01:37 AM

Quote:

Originally Posted by Sholiz

Your drawings are improving Muscleboy333.

Lol

Yeah the guy packed on 100 lbs of muscle, and now he doesn't look like he's taking a shit while exercising!

kwyckemynd00 · 04-02-2005, 05:47 AM

Awesome, thanks guys!

I take it you have to have someone put the weight in your lap, eh? :p

I'll give those a shot!

sword chucks · 04-02-2005, 03:07 PM

When you start doing them and you're using a 10lb plate you probably wouldn't need help getting the weight up there. Theres a way you can squat down, put the plate on your lap and kick your legs up to the bench without help and without the plate falling off.

muscleboy333 · 04-04-2005, 07:17 PM

You can also "secure" the plate a bit with a belt around your legs/the plate.

kwyckemynd00 · 04-05-2005, 04:20 AM

Thanks, IH.

The backpack seams a bit easier to do if you're by yourself. With weight strapped to your waist, it would seem that it's tough to get those legs up on the incline bench....

I'll be giving these a shot soon!

muscleboy333 · 04-05-2005, 07:20 PM

Quote:

Originally Posted by kwyckemynd00

Thanks, IH.

The backpack seams a bit easier to do if you're by yourself. With weight strapped to your waist, it would seem that it's tough to get those legs up on the incline bench....

I'll be giving these a shot soon!

Go for it! Great lat exercise

04-02-2005, 01:11 AM	#1
kwyckemynd00 Amateur Join Date: Apr 2005 Posts: 34 Recipes: 0 Rep Power: 0	Rack Chins.. I've not found much info on how these are performed. I've got a little bit of an idea...but, I'm having a hard time visualizing it. Any help would be much appreciated!

04-02-2005, 01:17 AM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,993 Recipes: 3 Rep Power: 234	Rack chins: Find the widest smythe machine you can (or barbell in a squat rack) and put a bench in front of it- put the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quite- now do chins explosively up and 8 seconds down until the full stretch- any rep that your chin doesn't either go over the bar or hit the bar doesn't count! __________________ You hear me before you see me, I got King Kong in the trunk

04-02-2005, 01:35 AM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,993 Recipes: 3 Rep Power: 234	Your drawings are improving Muscleboy333. __________________ You hear me before you see me, I got King Kong in the trunk

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04-02-2005, 05:47 AM	#6
kwyckemynd00 Amateur Join Date: Apr 2005 Posts: 34 Recipes: 0 Rep Power: 0	Awesome, thanks guys! I take it you have to have someone put the weight in your lap, eh? :p I'll give those a shot!

04-02-2005, 03:07 PM	#7
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	When you start doing them and you're using a 10lb plate you probably wouldn't need help getting the weight up there. Theres a way you can squat down, put the plate on your lap and kick your legs up to the bench without help and without the plate falling off.

04-04-2005, 07:17 PM	#8
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	You can also "secure" the plate a bit with a belt around your legs/the plate.

04-05-2005, 04:20 AM	#9
kwyckemynd00 Amateur Join Date: Apr 2005 Posts: 34 Recipes: 0 Rep Power: 0	Thanks, IH. The backpack seams a bit easier to do if you're by yourself. With weight strapped to your waist, it would seem that it's tough to get those legs up on the incline bench.... I'll be giving these a shot soon!