[TyrVadir]

hey guys started a new program today and after a long time conditioning my shoulders after both were sub-laxted (rugby union for you) ive been TOLD that wide grip chins are a must...duh. my problem is that close grip supinated im fine, wide grip, can hardly lift myself. Ok guys share your experience in building up in the wide grip chins dept. all things considered of course starting from the complete scratch.

any help on this one would be most appreciate buys thanks.


TyrVadir

[skb_chris]

get one to spot you.

so lift ur knees while u do it, its very hard for your body to get used too, best workout for your back and lats.

if you have no spot, use a chair and cheet with one leg and lift urself up, untill you can complete a full 12 reps.


spot is the way to go, try 4 - 6 on your own then spot the rest with a partner

[Tripower]

If you are physically unable to perform a wide gripped chin, like all excercises, you have to build from somewhere to get to that stage. Each time you go to do chins, use a spotter to help you get up, and each session slowly widen your grip each session...build yourself up to it. Spotters can really help when you are getting used to a increasingly wider grip than you are normally accustomed to.

[TyrVadir]

thanks guys i was considering the assist machine....and if i use it i get my head smacked ...so to speak (coach doesnt beat around the bush) yea ill get a spotter

[skb_chris]

lol i am still in the need of a spotter for wide grip chinups..

[TyrVadir]

chris for a minute there i thought you were joking mate your bloody stacked

[skb_chris]

na no joke, my upper body is quite heavy and i have alot of mass on my back.

i find it quite hard to get in 12 reps, by myself truth i do about 6 reps then i got a mate to help with the other 6, i do about 3 sets, if i have no spotter i use a chair to cheat to help me until im able to do it.

mind you i only been doing it for about 3 weeks now.
i only got the dip and chin station 4 weeks ago.

but it gives results really quick..

im an ex gymnyst so i have strong shoulders and lats b4 i started working out.

[mr_bhana]

try going a littler less wider but not too narrow gripped, then as you get used to it gradually go wider, thats what i did

[TyrVadir]

hmmm hey thanks guys untill i can get a decent level of reps out on chins then i plan on doing as many as i can do nearly everyday, thats what i did with push ups and sit-ups (when i started from scratch, i mean i REALLY started from scratch the sit-ups and push-ups incident was when i was about 13)

[kenney]

wide grip chins arent easy to perform so dont be disheartened if you cant do em. get someone to help you.

rugby union eh? what position?

[lil_big_junior]

spotter will be fine...what chris suggested will be the way to go. wide chins aren't easy bro, but what i had my little brother doing was 4X4, once he could hit 6 reps i'd tie a weight to him. you'll make steady progress this way. it will take time but it does work...it took me 2 years doing this when i was 18 before i could tie 2 plates on a belt. once you get use to it, it's gets easy.

good luck bro

[mr_bhana]

yh man u aint the only one that struggles lol