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Pull up technique (or chins)

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wiffers
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2005/07/31 11:48:08 (permalink)
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Pull up technique (or chins)

I have a 3 day split:

Mon - Legs
Wed - Chest / Shoulders / Tris
Fri - Back Biceps

with abs on 1 day a week

My Back + Bis day consists off:

3x8 weighted pull ups (medium grip, palms forward)
3x6 deads
3x8 bent over barbell rows (didn't get on at all with one handed db rows on bench)
3x8 barbell curls
2x8 barbell shrugs (upper traps don't seem to get worked much otherwise)

All is going well. On the pull ups I have a 7.5kg db between my feet, and I am getting about 8,8,8 to failure/ Trouble is I seem to swing forward into the front of the pull up machine (we have one that assists you). I've tried dropping weight, but this only happens when near failure. Upping weight to 10kg makes it possible, but I swing forward further til my knees hit the machine.

Was thinking of maybe doing chins rather than pull ups, but these seem to isolate bis rather than back.
Don't like pull downs much - but could be an option
We also have a chin-up station where there are two bars, but my grip would be at 90 deg to what it currently is

Still making gains, just don;t think something is right

Any suggestions?

Raw dead Lift 320kg
Raw bench 171kg
Shirted bench 200kg
Amateur cage fighter @ 95 - 105kg
:o)
#1

16 Replies Related Threads

    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 10:45:22 (permalink)
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    bump - cheers

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #2
    skinnyjoe
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    RE: Pull up technique (or chins) 2005/08/02 10:58:42 (permalink)
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    I dont exactly get the problem. Is it that your legs bump into the assist machine? Is it possible to face the other direction ie away from the machine?
    #3
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 11:08:07 (permalink)
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    Basically I am "swinging" too far forward. Perhaps my legs come up too far forward, or I tense my abs .... but basically I hit the wall (machine) in fron t of me)

    Can't really look the other way as the bar is slightly bent (like an EZ bar)

    make more sense?

    My mate does it too

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #4
    MonkFinger
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    RE: Pull up technique (or chins) 2005/08/02 11:11:22 (permalink)
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    hello there


    is there anything else you can hang from to do your pullups... like a smith machine or cable jungle - anything solid enough should do?

    My gym has a chin assist machine, I too hate doing chins on it and always end up hanging onto the top cross bar of the smith.
    #5
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 11:15:54 (permalink)
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    We have a chin up station as well (non-assisted), but the handles are at right angles to where the should be. So I wont be doing a chin, and wont be doing a pull up.

    Other than that a smith (but usually busy) ... not a lot more

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #6
    ArmaLite
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    RE: Pull up technique (or chins) 2005/08/02 11:31:01 (permalink)
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    sounds like the one in my gym, maybe your form is off i.e. moving legs too much, if not maybe a wider, narrower grip would sort it.

    i use smith machine tho as said above but sometimes busy
    #7
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 11:45:04 (permalink)
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    May start doing that instead.

    Thinking form is off, just don't know why ...c an just tell somehow

    With my routine, think pull ups are way forward, or chins better?

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #8
    ArmaLite
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    RE: Pull up technique (or chins) 2005/08/02 12:21:08 (permalink)
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    if you mean should you do them palms facing away or palms towards you. I think pullups (facing you) will work the biceps more and chins (facing away) will work your back more. quick search would find out. i do chins.

    theres a guy in my gym when he does them it looks like hes trying to ride a bike flapping his legs about lol, i'm sure you don't do that, if still having problems you could try putting the machine to assist you with 5kg and put a 15 plate on the step when doing them, maybe this will keep your legs steady?

    just a thought
    #9
    ArmaLite
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    RE: Pull up technique (or chins) 2005/08/02 12:22:48 (permalink)
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    lol forget what i just said the plate would make the step go down *rolls eyes*

    i'll try it at my gym today and tell you if i have the same problem
    #10
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 12:24:55 (permalink)
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    I thought chins were palms towards, and pull ups palms away

    I have palms away ....

    Using the guide is a good idea. But will have no way to stack on weights - on + 17.5kg already

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #11
    ArmaLite
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    RE: Pull up technique (or chins) 2005/08/02 13:02:16 (permalink)
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    lol is it the new technogym equipment they get in council run gyms? if it is i do remember doing them and had the same problem, only option is to get on the smith machine
    #12
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 13:13:16 (permalink)
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    Council run gyms - yes

    More of a fitness centre. ALready maxing out leg press and using largest (35kg) dumb bells for chest press. Get strange looks - LOL.

    Also told me to "go careful" - apparently 180kg on smith squats is "more than enough".

    LOL

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #13
    ArmaLite
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    RE: Pull up technique (or chins) 2005/08/02 13:50:37 (permalink)
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    LOL! they got some up to 50kg on DB now, the ones over 16k hardly get used

    makes me look good tho haha
    #14
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 13:52:46 (permalink)
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    And me - gonna ask if I can bring my own in soon - LOL

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #15
    MonkFinger
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    RE: Pull up technique (or chins) 2005/08/02 19:10:01 (permalink)
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    ORIGINAL: whiffin

    And me - gonna ask if I can bring my own in soon - LOL


    quality

    sounds like chinning on the smith is the best option there mate?
    #16
    wiffers
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    RE: Pull up technique (or chins) 2005/08/02 20:16:01 (permalink)
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    Think I will do the smith (if it's free)

    Cheers guys

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #17
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