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  1. #1
    Registered User wtfmate08's Avatar
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    Chinups=Back or biceps?

    Which is the main muscle worked? and how much are biceps worked in regular overhand pullups? Is there a significant difference between the two?
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  2. #2
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    Wide grip over hand for lats , close grip underhand for biceps
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  3. #3
    Steven Proto ExtremistPullup's Avatar
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  4. #4
    IQ: 69 Duckenheimer's Avatar
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    Originally Posted by pepingtom View Post
    Wide grip over hand for lats , close grip underhand for biceps
    Wide Grip overhand for upper lats/back.

    Underhand to work the lower lats. I find my lats get worked better overall from the underhand grip.

    Underhand grip will work the biceps fairly heavily but the back should be the prime mover.
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  5. #5
    Registered User wtfmate08's Avatar
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    if close grip underhand were the only back exercise in my full body workout (I guess clean and jerk maybe???) would that be enough?
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  6. #6
    You want it go get it anti-steroids's Avatar
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    if bicepts fail before
    lats[during a chin]
    yo are trainning bicepts
    and not lats


    try a parallel grip
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    Originally Posted by wtfmate08 View Post
    if close grip underhand were the only back exercise in my full body workout (I guess clean and jerk maybe???) would that be enough?
    DEFINITELY NOT.

    Atleast deadlift. There's pretty much no fullbody workout without deadlift, squat, and bench.
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  8. #8
    Registered User TheGr8S1's Avatar
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    Originally Posted by wtfmate08 View Post
    Which is the main muscle worked? and how much are biceps worked in regular overhand pullups? Is there a significant difference between the two?
    both are the main muscles worked, biceps really aren't worked as much in pull-ups instead Brachioradialis takes the brunt of elbow flexing as for back some think pull-ups do more(as they are harder, but what about those who are more back dominant than bicep dominant, does that mean they can do more pull-ups than chin-ups?) chin-ups have more distance too.
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  9. #9
    IQ: 69 Duckenheimer's Avatar
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    Originally Posted by TheGr8S1 View Post
    both are the main muscles worked, biceps really aren't worked as much in pull-ups instead Brachioradialis takes the brunt of elbow flexing as for back some think pull-ups do more(as they are harder, but what about those who are more back dominant than bicep dominant, does that mean they can do more pull-ups than chin-ups?) chin-ups have more distance too.
    Chinups use more back musculature than pullups, not just more biceps.
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  10. #10
    Registered User wtfmate08's Avatar
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    Originally Posted by Pssst View Post
    DEFINITELY NOT.

    Atleast deadlift. There's pretty much no fullbody workout without deadlift, squat, and bench.
    can't squat or deadlift and I do explosive smith bench presses (workout is geared towards mma and there is a lot of plyometrics, however there are many plyos for the back so all I do is renegade rows in my S&C circuit).
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  11. #11
    Grow Time Frankdaddy's Avatar
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    If you pull in with your forearms then you will contract your biceps..if you pull in with your elbows guiding then that hits your back. Thats a reaso why a lot of people have awesome arms and ****ty backs because they go way to heavy and their forearms are contracting to the bicep by pulling in and not letting your elbows guide the way to contracting lats
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  12. #12
    Registered User wtfmate08's Avatar
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    Originally Posted by Frankdaddy View Post
    If you pull in with your forearms then you will contract your biceps..if you pull in with your elbows guiding then that hits your back. Thats a reaso why a lot of people have awesome arms and ****ty backs because they go way to heavy and their forearms are contracting to the bicep by pulling in and not letting your elbows guide the way to contracting lats
    can you elaborate i don't understand the pulling in with forearms aspect of this.
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  13. #13
    Registered User vasja's Avatar
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    Originally Posted by Frankdaddy View Post
    If you pull in with your forearms then you will contract your biceps..if you pull in with your elbows guiding then that hits your back. Thats a reaso why a lot of people have awesome arms and ****ty backs because they go way to heavy and their forearms are contracting to the bicep by pulling in and not letting your elbows guide the way to contracting lats
    how can you pull yourself to the bar without using your lats? its unrealistic.
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  14. #14
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    any form of pull up be it chin up wide close anything
    works both back and biceps
    mostly back though
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  15. #15
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    I think a lot of people have weak lats and poor mind-muscle connection with them. You start off heavy (full bw) and do anything it takes to get them all the way up. You feel it pulling in your arms. If you look at Extremist Pullup, you can definitely see it as a lat movement. Even if you start with the lats, it's easy to cheat with the arms as you get tired.

    Assisted pullups are good so you can use light weight and focus on the lats, but have the same form as the unassisted ones.

    BB rows to the waist is another exercise that allows light weight and concentration on the lats. Unfortunately, it isn't the same form so it doesn't translate that well to pullups.
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  16. #16
    Grow Time Frankdaddy's Avatar
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    Well its called the "cheat form" for the lats..Like leaning back for curls or pushing down using your back on pressdowns to get that last few reps.etc...

    Sometimes the weight is to heavy or form is to poor, we pull in WITH our forearms to much and not let our elbows guide us. Its a mind muscle connection type of thing. If you focus on your elbows and draw them back intead of focusing on pulling with your forearms and biceps then the movement should BARELY EVER involve biceps. I know I do biceps the day before my back and it never effects me because I rarely involve my biceps in the workout..unless I want to throw in a cheat rep on the last set, then my form might worsen some!
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  17. #17
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    Originally Posted by wtfmate08 View Post
    can't squat or deadlift and I do explosive smith bench presses (workout is geared towards mma and there is a lot of plyometrics, however there are many plyos for the back so all I do is renegade rows in my S&C circuit).
    Originally Posted by wtfmate08 View Post
    if close grip underhand were the only back exercise in my full body workout (I guess clean and jerk maybe???) would that be enough?
    you can do cleans but not squat or dead.... please elaborate
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  18. #18
    KNEES GO PAST TOES GoJu's Avatar
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    Originally Posted by wtfmate08 View Post
    Which is the main muscle worked? and how much are biceps worked in regular overhand pullups? Is there a significant difference between the two?
    the reason I do chinups is to work my lower lats and biceps together...

    pullups will work the lats to greater extent

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    Last edited by GoJu; 05-21-2008 at 07:14 AM.
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    If you have a barbell to clean and jerk, you can probably squat safely, as long as you have a rack. You can safely deadlift for sure. And if you have dumbells(and if you don't, find a real gym) you can do both.
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  20. #20
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    Originally Posted by gecko2424 View Post
    you can do cleans but not squat or dead.... please elaborate
    strong wtf, mate

    i took it as he doesnt squat or deads because the workout is geared toward mma. but somehow smith bench is fine for mma. at that point i decided to leave it alone
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  21. #21
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    yeah, the "can't dead" could be a back problem (what I assumed) but if he can do cleans....

    Same with equipment. If you can do cleans, you have what you need for deads. You can also front squat the weight you clean. (no windex)
    oh and gecko that link did not contain answers only the search page - swiftness_02

    The foods that trigger ketosis are high in carbs, not sugars - michaeldude
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