My favourite grips when doing pull ups. Pull ups are without a doubt one of the best ways to build a good back! By using different hand positions you can hit all angles of the back. Wide grip pull ups to the front. This grip hits more of the outer back. When doing this really try and go as wide as possible, it should feel as if you need to stretch across the bar, you should be going that wide! Try and point your upper chest up towards the bar while squeezing your shoulders back at the top. Wide grip pull ups to the back. This hits the outer and inner back close to your shoulder blades. With this grip it forces you to squeeze your shoulder blades together giving the upper/inner back more of a contraction. Again try and go as high as you possibly can! Over hand close grip pull ups. This grip works the upper, inner and lower lats. When doing this grip again try and push your chest up towards the bar as high as possible while rolling your shoulder blades back. Under hand chin ups. With chin ups you work more of the outer/ upper lats close to your arm pits, also the upper back. Ive found with chin ups at the bottom stretch really opens out the serratus muscles and also brings your biceps more into the movement. With all hang positions make sure you always start at a full hand to really stretch out the back! Go as high as possible and try and squeeze your shoulders back on every rep! Its all about trying different grips and feeling whats working. Put your mind in the muscle and focus!!
Posted on: Mon, 22 Dec 2014 15:05:47 +0000
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