PULL UPS - The Difference, Muscles Worked, and Benefits () Benefits of the Chin-up Video can’t be loaded because JavaScript is disabled: CHIN UPS vs. Because of the extra bicep recruitment, most people are generally stronger in this position and can pump out a few extra reps. Like a pull-up, the chin-up recruits the back muscles - the lats, rhomboids, and traps - but with more emphasis on the biceps. This pull-up variant has you supinate the hands (turn them inward) when pulling your chin to the bar. Squeeze your shoulder blades together and row your chest to the bar, or as close as possible. It should be set just high enough that your butt and back are hovering above the floor. Lay under the bar, so the barbell is over the chest. Lay a barbell into the hooks of a power rack, set a few feet off the ground.
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