Consulting the website I use to study/review for the NSCA-cpt test
because this site is not afraid of a biomechanical explanation I found an excellent explanation of how a chin up works.https://exrx.net explains why palms facing you/Palms Up is easier than palms away from you when pulling your body on a bar...
https://bodybymargo.blogspot.com/2018/02/chinups-and-pullups-getting-it-done.html
...It’s interesting that the chin-up has a more dynamic resistance curve than the pull-up. Both movements allow the muscles to relax momentarily at the bottom of the motion. However, at the top of each movement, the lever arms are closer to the body’s center of gravity in the chin-up as compared to the wider grip pull-up. So it turns out that the Chin-up is relatively easier at the top of its motion. Also, the underhand grip of the Chin-up allows the Biceps Brachii to pull in a stronger mechanical position rather than emphasizing the relatively weaker Brachioradialis as more greatly utilized in the Pull-up. Both factors allow for more reps or greater added weight to be used on the chin-up as compared to the pull-up...
Do not believe that a short arm wrist to elbow length makes it easier.(the woman in the photo has short arms..).
Neither does a short neck to elbow length make it easier. (the woman in the picture has this short length too.)
Despite the parallel grip it is still the chest and back doing all the work in a kinetic chain sequence. Even the little muscles that are under your armpit next to your lats and pecs do a lot of work.
Scapular shrugging is a good place to start. You grab the bar with your hands and try to make your shoulder blades press downwards . It is as if you had wings and you wanted to dip the tips of each wing into your rear jean pockets.Imagine the left wing to the left pocket and the right wing to the right side pocket. This is known as downward interior rotation in kinesiology.
It will take weeks to get stronger you say. This is actually a way to turn on the nerves. If you do not turn on the nerves a chin-up or pull up will never happen. Do the scapular wing tip move without a bar by simply using the wing image. It is actually a postural improvement it will open up the chest - you will be standing taller, without sticking your chest out. Do them fast, do them slow-- as if you are actually performing chins or pull-ups.
Other muscles
because this site is not afraid of a biomechanical explanation I found an excellent explanation of how a chin up works.https://exrx.net explains why palms facing you/Palms Up is easier than palms away from you when pulling your body on a bar...
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| Picture By Dima Goroziya at PixaBay.com Royalty Free Images |
https://bodybymargo.blogspot.com/2018/02/chinups-and-pullups-getting-it-done.html
...It’s interesting that the chin-up has a more dynamic resistance curve than the pull-up. Both movements allow the muscles to relax momentarily at the bottom of the motion. However, at the top of each movement, the lever arms are closer to the body’s center of gravity in the chin-up as compared to the wider grip pull-up. So it turns out that the Chin-up is relatively easier at the top of its motion. Also, the underhand grip of the Chin-up allows the Biceps Brachii to pull in a stronger mechanical position rather than emphasizing the relatively weaker Brachioradialis as more greatly utilized in the Pull-up. Both factors allow for more reps or greater added weight to be used on the chin-up as compared to the pull-up...
Where to start?
The parallel grip is a nice place to start when you have trouble with wither the palms facing you (supinated grip) Or palms away from you) pronated grip) |
Great for beginners!!!If you have this excellent bar at your gym you can do parallel grip back exercises with weight on a pulley cable systemhttps://www.alibaba.com/product-detail/PARALLEL-GRIP-BENT-LAT-PULLDOWN-BAR_60714159993.html?spm=a2700.7724857.normalList.6.12123b6dU8vABs |
Neither does a short neck to elbow length make it easier. (the woman in the picture has this short length too.)
Despite the parallel grip it is still the chest and back doing all the work in a kinetic chain sequence. Even the little muscles that are under your armpit next to your lats and pecs do a lot of work.
Scapular shrugging is a good place to start. You grab the bar with your hands and try to make your shoulder blades press downwards . It is as if you had wings and you wanted to dip the tips of each wing into your rear jean pockets.Imagine the left wing to the left pocket and the right wing to the right side pocket. This is known as downward interior rotation in kinesiology.
It will take weeks to get stronger you say. This is actually a way to turn on the nerves. If you do not turn on the nerves a chin-up or pull up will never happen. Do the scapular wing tip move without a bar by simply using the wing image. It is actually a postural improvement it will open up the chest - you will be standing taller, without sticking your chest out. Do them fast, do them slow-- as if you are actually performing chins or pull-ups.
Other muscles
these are the muscles in the chinup -
all are linked to exrx.net so you can study each one if you wish
- Latissimus Dorsi aka the lats
- Brachialis these are all the under the arm pit, on the rib cage & near lats
- Brachioradialis
- Teres Major a shoulder ligament
- Deltoid, Posterior aka rear delt
- Rhomboids
- Levator Scapulae hence the wing shrugs into your back pockets
- Trapezius, Lower
- Trapezius, Middle
- Pectoralis Major, Sternal
- Pectoralis Minor
- Biceps Brachii notice shoulders are not even mentioned as stabilizers
- Triceps, Long Head because 2/3 of the shoulders are not being used to move you
ROM (RANGE OF MOTION)
The ability to do chinups and pullups are limited by the amount of stiffness you build just trying to do them. You must stretch the biceps/triceps pecs and rotator group . The rotator group will be the tightest as you get better at chin-ups and pull-ups. You may even have to stretch your wrist.
Here is a link to the stretches. CLICK HERE
Warmup
I once saw a trainer rip his shoulder out doing an one arm chin-up because he was not warmed up/ or not recovered from the workout from the day before. It was his signature move, but that is the day he failed. To warm up I do step ups and raise my hands above my head each time I step up for 3 minutes, then I have been known to go for another 2 minutes without using my arms any higher than my chest (it really works your balance so be D-e-l-i-b-e-r-a-t-e) The step up here is not being done with a metronome and is not a cardio exercise. Just get sweaty.
Recovery
(aka cooldown) is the stretches illustrated earlier.
https://physiotherapyguide.blogspot.com/2011/05/exercise-for-shoulder-strengthning.html
If you are serious this site is the best I have seen on Prehab (Prevention of shoulder injuries) This image is connected to the images posted earlier in the Red boxes.
(aka cooldown) is the stretches illustrated earlier.
https://physiotherapyguide.blogspot.com/2011/05/exercise-for-shoulder-strengthning.html
If you are serious this site is the best I have seen on Prehab (Prevention of shoulder injuries) This image is connected to the images posted earlier in the Red boxes.
Progress Do not do chin-ups or pull-ups every day . Eventually you will get to a stage where you can grab a bar and bust out 5 or so without a warmup but that is with BOTH hands in the middle of a summer day...https://youtu.be/xD16NgqUPio
1-2 weeks every 3 days 2 -5 reps maximum
2-4 weeks every 3 days 5-8 reps
4-6 weeks every 3 days 8-10
6-8 weeks every 3 days 10-12
8-10 weeks every 3 days 12-15
10-12 weeks every 3 days 15-18
20 is enough, unless you are trying to be a military officer ... I trained a female JAG candidate who needed to pass chinups/pullups in order to go into JAG officer candidate program. She had passed Law School and since all officers lead by example she had to be able to bust the chin ups and pull ups like Demi Moore ... We had the assisted chin machine to speed up the result but the test required it to be all her - it still took 12 weeks - and yes she grew lats! Swimming kept them there- hey you never know when you may have to swing and hang.
the following video on how functional integrated shoulder strength can save you life -
This is amazing!!
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