Close Grip Chins for Biceps

[Jvesti123]

What have you found is the best way to do close grip chins to put mass on and kick the bicep's ass?

[degrat38]

Originally posted by Jvesti123
What have you found is the best way to do close grip chins to put mass on and kick the bicep's ass?

I'm not sure exactly what you mean but I have my fists about 6-8 inches apart and do the chin ups.

[amusclehead]

bump, vert confusing question

[AMG]

Originally posted by Jvesti123
What have you found is the best way to do close grip chins to put mass on and kick the bicep's ass?

I don't. I do Barbell Curls for that.

[initabath]

focus on the negative 2,4,2,4 ect, then do a static contraction, then when you can't hold any more, do a REALLY long negative

[Jvesti123]

What is the best form for doing chins to recruit bicep usage

such as what is the best grip width, what type of handle do you use on the pulldown machine, palms facing which way etc

[lgp9999]

Chinups at any grip will get ur biceps a little, but it is totally unreasonable to do that as a biceps workout. Stick with the curling. The best biceps workout is when your upper arms stay stationary, and your lower arms are the only thing that is moving (you may see some people moving their upper arms while they curl, but they are doing it wrong.) It is impossible to do a chinup without moving your upper arms.

[John Benz]

Close grip chins are fine for a change in routine or to hit the biceps from a little different angle, but........

The single most effective excercise for a full wide biceps is the STRAIGHT bar curl. Can be hard on wrists and elbows, but hits the bicep more completely than ez-curl barl. Incline dumbell curls are super mass and peak builders as well, and as in ALL biceps movements, strict form should be maintained to keep the shoulders from bearing the brunt of the load. I do cheat on my last rep, but that's all. Preacher curls are my 3rd favorite movement, and I use the ez-curl bar here to hit them from a little different angle. Use medium to close grip on the straight bar curls.

Hammer curls and reverse curls will build brachialis and add width, but do little for the bicep peak. I have found, through 18 years of trial and error, that my arms respond best when I work bicep and tricep the same night. Biceps respond to changing routines more than most muscle groups, and just changing your basic exercises can break yoiu through a sticking point rather quickly.

Cable curls have always failed to give me any pump, and if you can move your arms up enough to brush your hair after a hard workout, you aren't pumped enough!

[r6phantom]

you cant change the shape of your peak...

[DiamondDelts]

Close grip chins are fine for a change in routine or to hit the biceps from a little different angle, but........

The single most effective excercise for a full wide biceps is the STRAIGHT bar curl. Can be hard on wrists and elbows, but hits the bicep more completely than ez-curl barl. Incline dumbell curls are super mass and peak builders as well, and as in ALL biceps movements, strict form should be maintained to keep the shoulders from bearing the brunt of the load. I do cheat on my last rep, but that's all. Preacher curls are my 3rd favorite movement, and I use the ez-curl bar here to hit them from a little different angle. Use medium to close grip on the straight bar curls.

Hammer curls and reverse curls will build brachialis and add width, but do little for the bicep peak. I have found, through 18 years of trial and error, that my arms respond best when I work bicep and tricep the same night. Biceps respond to changing routines more than most muscle groups, and just changing your basic exercises can break yoiu through a sticking point rather quickly.

Cable curls have always failed to give me any pump, and if you can move your arms up enough to brush your hair after a hard workout, you aren't pumped enough!

Close grip chins only good for a change? What the F*ck?Bad, bad, bad advice.

[papi93]

Close grip chins only good for a change? What the F*ck?Bad, bad, bad advice.

Agreed. They are the equivalent to triceps dips for the triceps, IMO. I like to external resistance on these, just as you would in triceps dips.

[DiamondDelts]

Chinups at any grip will get ur biceps a little, but it is totally unreasonable to do that as a biceps workout. Stick with the curling. The best biceps workout is when your upper arms stay stationary, and your lower arms are the only thing that is moving (you may see some people moving their upper arms while they curl, but they are doing it wrong.) It is impossible to do a chinup without moving your upper arms.

More wack advice from a wack member.

[papi93]

More wack advice from a wack member.

Lol.

[WillB485]

More wack advice from a wack member.

rofl agreed. close-grip chins and hammer-grip chins both work biceps very well...i think better then curls. Thats just my opinion tho, i try to stay away from movements that only work 1 tiny muscle at a time

[DiamondDelts]

rofl agreed. close-grip chins and hammer-grip chins both work biceps very well...i think better then curls. Thats just my opinion tho, i try to stay away from movements that only work 1 tiny muscle at a time

Yep. And that is what people just do NOT seem to understand. If you use varying grips on chins you can get the same effects as you would form curls. Though they are much better for overall bulk than curls in my personal experience.

Close grip hammer chins = hammer curls

Close grip chins = close grip curls

Shoulder width chins = standard barbell curls

Wide grip chins = wide grip curls

Close grip pullups = reverse curls

[DiamondDelts]

Lol.

I'm sorry. But I really don't like that guy. He is one of the old crew from back in the day who I would still like to personally get my hands on.

[kethnaab]

Yep If you use varying grips on chins you can get the same effects as you would form curls. Though they are much better for overall bulk than curls in my personal experience.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^

what he said

[papi93]

Yep. And that is what people just do NOT seem to understand. If you use varying grips on chins you can get the same effects as you would form curls. Though they are much better for overall bulk than curls in my personal experience.

Close grip hammer chins = hammer curls

Close grip chins = close grip curls

Shoulder width chins = standard barbell curls

Wide grip chins = wide grip curls

What about: pronated-grip chins = reverse barbell curls

The width of the grip would line up the wrist, elbow, and shoulder joints.

[DiamondDelts]

What about: pronated-grip chins = reverse barbell curls

The width of the grip would line up the wrist, elbow, and shoulder joints.

Yeah you are right. I was just typing fast and totally forgot about those. Just added them right now.

[Lights0ut]

Chins are the BEST biceps excercise HANDS DOWN. Anyone who says it's ineffective or inferior to standing BB curls is just talking out of their lower orifice.

[stajj79]

Was gunna make a thread about this but i guess ill just ask here cuz his question was answered. Whats the difference with cg hammer chins and shoulder width hammer chins as far as the muscles being worked?

[$AJ]

um, just do them. lmao.

I don't. I do Barbell Curls for that.

Hiiiiiiiiiiiiiiiiiiiiiiiii ^_^

[$AJ]

bump, vert confusing question

OMG! HI2OLDME!@!@!!@!!

[DiamondDelts]

Chins are the BEST biceps excercise HANDS DOWN. Anyone who says it's ineffective or inferior to standing BB curls is just talking out of their lower orifice.

That's what I'm talking about.

[Rocky_Maivia]

way to bump a 3 year old thread ...

Close grip chins only good for a change? What the F*ck?Bad, bad, bad advice.

10-26-2003, 10:13 PM 2003



I agree though, close grip chins, and dumbbell hammer curls are my favorite biceps/brach. builders. I then throw in some strict close grip ez-bar curls for 12-15 reps to fry the outer head. Either that, or preacher curls with close-hammer grip using that tricep bar or whatever its called.

[blinKme431]

What about the range of motion? I used to use a full ROM, but now my starting position is only upper arms parallel to floor. I feel this hits biceps more and minimizes lat work.

[DiamondDelts]

What about the range of motion? I used to use a full ROM, but now my starting position is only upper arms parallel to floor. I feel this hits biceps more and minimizes lat work.

Exactly.

[henmaniac87]

Close grip chins are probably the bicep building king. I train arms twice a week and my back bicep workout was nice
Biceps portion
Close Grip Chins 3 sets
Overhead Cable Curls 3 sets 10-12 reps (perform on knees)