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Thread: Question on chins

  1. #1
    Always bad with diet
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    Question on chins

    Are chins supposed to work your biceps more, or your back (lats) more? The reason I ask is because the day after my workouts where I do my chins, my biceps are so much more sore than my back. I do very wide grip chins, and go all the way down. I mean it crushes my bi's. Does this seem right. Im just not sure. Thanks dudes.

  2. #2
    Porn Star YatesNightBlade's Avatar
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    Try a grip just past shoulder width and try to perform the reps slower and more contolled. I too have sore biceps after a back session tho.
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  3. #3
    MA's Bionic Creation syntekz's Avatar
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    The wider the grip, the more your biceps become part of the exercise.

  4. #4
    PR blaster!
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    Try to focus pulling up with lats. Hint: pull down through your elbows.

  5. #5
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    Think of your arms as just a frame that your body is hanging on and concentrate on pulling with your back...

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  6. #6
    Wannabebig New Member
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    As with any back exercise, your biceps are the secondary muscles to be worked out. For chins, a wide grip is best and it targets your lats giving you a wider appearance

  7. #7
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    if your back is getting bigger/stronger then keep doing the same exercise.

    BigTazz wrote ". For chins, a wide grip is best and it targets your lats giving you a wider appearance "

    Why? becuase you bicep hurt less on this exerise? but your biceps are in a weaker postion! a grip with palm facing you and about shoulder width is the strongest postion your bicep will be in so the weakest link of the bicep will take longer to get to faluire. therefore allowing the lats to work harder and get bigger.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  8. #8
    Crazy Joe Devola vox's Avatar
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    My bi's always get a little sore after back day, especially since I started doing chins.

  9. #9
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    To hit more of the lat, try doing pull ups with your body more horizontal. Almost so it mimicks an upside down upright row. Was that confusing? This is tough to do, but you will definitely hit more lat. Plus, you need to concentrate on using the lats when doing pull ups.

  10. #10
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    When doing chins,no matter what the grip(which should be alternated...wide,close,parallel,etc)you must make sure to arch your back and keep your chest high as your'e pulling to the bar.Try pulling yourself up to the lower chest rather than just pulling your chin over the bar.Also,take a false grip on the bar...thumb on same side of bar as other fingers...this will take some bi's out of the movement.Finally,focus,focus,focus,on squeezing the shoulder blades together and contracting those back muscles!

  11. #11
    Banned Reinier's Avatar
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    "The wider the grip, the more your biceps become part of the exercise."

    I believe its the exact opposite, maybe you just mistaking there

  12. #12
    PR blaster!
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    Doesn't really make a difference cause your gonna use the bi's either way...

  13. #13
    As I Am Paul Stagg's Avatar
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    Soreness is not an indicator of the amount of work a muscle did.
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  14. #14
    Senior Member Darcy Tucker's Avatar
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    I used to never feel my lats working when I did chin ups. I now chin up with my palms facing each other about shoulders distance apart. It works really good.

  15. #15
    Bigger fewl
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    Could be simple dissimitry. You lats are much stronger than your biceps, therefore the biceps must work harder.

    Just use a pronated grip, that should take alot of the stress of your biceps. If you feel it's still working them too much use a wider grip, hands still pronated.
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  16. #16
    Proud Father Maki Riddington's Avatar
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    Originally posted by Reinier
    "The wider the grip, the more your biceps become part of the exercise."

    I believe its the exact opposite, maybe you just mistaking there
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  17. #17
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    keep your hands about 3-5 in. out from your shoulders, your palms away from you, and your elbows back and in line. arch your upper back throughout and look at the chin bar[head up]. lower yourself at a 2-4 sec count, and expode and contract through the positive. if your gettin over 12 perfect rep chins, add weight. like those 2 othe guys said, try to do a sort of "hanging row" i hope thats all not too confusing

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