Sentences with phrase «grip chin»

Comparing the effect of forearm orientation, Youdas et al. (2010) compared the pronated grip pull - up and supinated grip chin - up.

For example, the most effective biceps exercise is close grip chin - up (compound movement).

For this workout, start by using a resistance that will enable you to complete 4 - 6 reps using the wide pronated - grip chin - up.

Rest 10 seconds, and then switch to a medium supinated - grip chin - up and perform as many reps as possible.

You should also perform: 3 × 8 - 12 reverse - grip chin - up with flat bench barbell press superset (60 - second rest) 3 × 8 - 12 dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).

Grip the chin up bar and stand on something if you need to.

If you're struggling, start with close grip chin ups.

Many bodybuilders and athletes feel that wide grip chin ups are the best back exercise.

When you do neutral grip chin ups, your palms will face each other.

There are specific ways you can adjust your exercise routine (like doing neutral grip chin ups in the PLP program, for example) to help prevent injuries.

wide grip pull - up, shoulder width pull - up, regular grip chin - up, close grip chin - up as each grip carries a different emphasis.

wide grip pull - up, shoulder width pull - up, regular grip chin - up, close grip chin - up.

In addition, if you want to try this exercise from another angle and target brachialis development, do reverse - grip barbell curls alternated with reverse - grip chin - ups.

The parallel grip chin / pull up is easiest on the shoulders and elbows and is the one I recommend most.

Close Grip Chin - ups — while chin ups are primarily a great back exercise, close grip chin ups work the biceps big time.

The simple solution is to stick with neutral grip chin / pull ups with your palms facing each other.

If you want to build your upper back, you want to do wide - grip chin - ups.

The wide grip chin ups and bench presses make a fantastic superset.

For optimal results, perform four sets of unassisted wide - grip chin ups with 6 - 12 reps per set.

The wide grip chins are not as popular exercise today, as it was in the time of Ric Drasin, Arnold Schwarzenegger, Ken Waller and the other legends.

Chest: various push - ups Back: various pull - ups (do need a pull - up bar for this) Shoulders: Hand stand press Biceps: close grip chins Triceps: close grip push ups, triceps dips Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg raises

Bench presses 4 x 10, 8, 6, 6 Incline dumbbell presses 3 x 8, 6, 6 Wide - grip chins 3 x 10, 8, 6 Barbell rows 3 x 8, 6, 6 Deadlifts 3 x 8, 6, 6 Seated barbell presses 3 x 10, 8, 6 Upright rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline knee raises 2 x 20 - 30

Modified Superset: Close Reverse Grip Chins (or Close Grip Pull - down with palms facing you) 4 sets of 10, 8, 6, 4 reps (90 second rest) Bench Press 4 sets of 10, 8, 6, 4 reps (90 second rest)

You can start with close grip chins then move a clamp out further and do neutral - grip wide - grip pull - ups.

-- L - handles for perfect push - ups — Wide, medium, and close - grip chins — A bar for hanging leg raises — Comfortable and balanced dip and triceps extension handles — Leg lifts with padded forearm and back supports

I do weighted chins one day a week and much higher volume neutral grip chins on another day, in addition to PLP.

Not exact matches

And pull - ups increase back, shoulder, and arm strength (or you can reverse your grip and do chin - ups to engage your biceps more than your shoulders).

Grasp a sturdy overhead bar with the appropriate grip — slightly wider than shoulder - width and palms facing away for pull ups or slightly narrower than shoulder - width and palms facing towards you for chin ups.

Proper form: Hold onto a chin - up bar with an underhand grip, hands closer than shoulder - width apart.

As your grip is essential for good pull up / chin up performance, dry hands are a must so you might want to consider using lifting chalk or drying your hands on a towel before each set.

Deadlifts (3 x 6 - 8 reps) / Bent over barbell rows (3 x 6 - 8 reps) * Wide grip pull ups / chin ups (3 sets to failure) * Bicep curls (3 x 10 reps)

Combine those with close - grip bench presses, heavy dips, chin - ups and close - grip pull - ups.

The chin - up, performed with a neutral or supinated grip, is the foundational mass - building exercise for biceps and all of the supportive upper back musculature.

To begin, grasp a bar with a shoulder - width, overhand grip and pull until the bar reaches chin level and pause for a second.

Grip an overhead bar and get into the top position of the pull - up exercise (flexed arms and chin above the bar).

-- Using a sturdy and safe chin up bar, grab it with your palms facing towards your torso, with a grip that is slightly narrower than shoulder width.

If you find those too difficult, start with chin - ups then advance to wide - grip pull - ups.

Pull ups are performed with an overhand slightly - wider than shoulder - width grip whereas chin ups use a narrower and underhand grip.

If you're currently lacking the strength needed to perform classic pull - ups, begin with chin - ups and gradually progress to an overhand grip.

Upper Body Flat bench: 3 - 4 sets X 6 - 8 reps Row: 3 - 4 sets X 6 - 8 reps Incline bench or shoulder press: 2 - 3 sets X 10 - 12 reps Pulldown / chin up: 2 - 3 sets X 10 - 12 reps Close grip bench press: 1 - 2 sets X 12 - 15 reps (light) Biceps curls: 1 - 2 sets X 12 - 15 reps (light)

Or you can hang from a chinning bar with a close grip, and ask your partner to pull down your waist.

Grab a chin - up bar with a supinated (palms facing you) grip.

Begin with the close - parallel grip (palms facing each other), wide grip and chin - up (palms facing you) style.

Now, your arms certainly won't explode if you decide to use a wider or more narrow grip (hand placement) when doing chin - ups.

In today's video, which is a clip taken from our new Secrets of Back Training 2 - DVD set, we're showing you how we (quickly and easily) find the best chin up grip width for each of our clients and athletes in order to optimize their chin - up strength and to help them perform chin - ups in the safest and most effective manner (for their body).

In other words, no one is saying that «it's dangerous to use any other chin up grip», or that «you should never do chin ups any other way.»

To execute the move, grab the bar with a wide overhand grip and pull yourself until your chin is above the bar before lowering yourself back down.

In our travels teaching Performance U fitness continuing education workshops around the world, we've found that although personal trainers, strength coaches and athletes know how to do chin - ups, they still don't understand how to determine the best chin up grip width for each individual.

This post is simply sharing the simple, sensible and practical method we've used at Performance U to determine (what we've found to be) the most optimal (i.e. best) chin up grip width for each individual.

There are other variations like the chin - up, where you have the reverse and slightly closer grip than pull - ups.