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2003/04/06, 03:19 PM
My program calls for wide grip chins to front. I got the wide grip but the chins to front is the problem.
I tried the easy chins where I put my feet on a bench and hanging from the chest press barbell, can't do those either.
So whats eaier then that or what can I do in the place of the chins until my shoulders gets stronger to do a chin.
Thanks!
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"life is what you make it 10% of how you take it"
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2003/04/06, 03:24 PM
try these SHOULDERS exercises
Arnold Dumbbell Press
Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Equipment: Dumbbell Mechanics Type: Compound
Tips: Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Main Muscle Worked: Shoulders Equipment: Dumbbell Mechanics Type: Isolation
Tips: Rest your forehead on a flat or inclined bench so that you are bent over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ears. Do NOT swing the dumbbells up. Keep your body rigid and your head on the bench. Can also be done without the head support.
Bent Press
Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Lower back, Quadriceps, Hamstrings, Glutes Equipment: Barbell Mechanics Type: Compound
Tips: The bent press is one of the great classic lifts made famous by iron legend Eugene Sandow. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" (read punishment). To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement. In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side. As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar. As you continue to corkscrew under the bar, your off-side knee bends forward and the opposite knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Maintain eye contact with the weight throughout the lift.
Cuban Press
Main Muscle Worked: Shoulders Other Muscles Worked: Middle Back Equipment: Dumbbell Mechanics Type: Compound
Tips: From a seated or standing position, hold dumbbells in each hand with your shoulders rotated forward. Commence lift by rotating the shoulders back and pinching the rear delts. Lift weight up such that the shoulder to elbow joint is parallel to the ground and the elbow to wrist is perpendicular.
Front Dumbbell Raise
Main Muscle Worked: Shoulders Equipment: Dumbbell Mechanics Type: Isolation
Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simutaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.
Front Two-Dumbbell Raise
Main Muscle Worked: Shoulders Equipment: Dumbbell Mechanics Type: Isolation
Tips: Same as the Front Dumbbell Raise but with both arms at the same time. Can also be done with a barbell.
Lying One-Arm Lateral Raise
Main Muscle Worked: Shoulders Other Muscles Worked: Lats Equipment: Dumbbell Mechanics Type: Isolation
Tips: Lie on your side on a flat bench with a dumbbell in your uppermost hand. Your shoulders should be perpendicular to the bench. The lower arm should be extended in a comfortable position to act as a counterbalance. Your upper leg should be straight in line with the bench and your lower leg should stretch out to the floor to stabilize yourself. Start by extending the dumbbell out in front of your body and slightly toward the floor. Using your shoulder muscles, raise the weight directly above your body, then lower to the starting position. Finish your reps and then switch sides. Don't use weights that are too heavy or you will not be isolating the shoulder as much.
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2003/04/06, 03:49 PM
While peopleschamp posted a great workout for shoulders, the main muscles that are called in during pull-ups are the latissimus dorsi, rhomboids, and trapezius. The shoulders are involved, but these are the major ones that initiate movements. A great way to improve back strength would be to do pulldowns, and barbell and dumbell rows, along with seated rows. And don't forget DB or BB shrugs.
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2003/04/06, 04:10 PM
peopleschamp these sound like some of the exercises they have me do let me see, I do Arnold Dumbell Presses, seated lateral raises, dumbell presses, standing lateral raises, machine presses,one arm cross cable laterals.
dahayz accourding to what you said about the back I do, seated cable rows. This has been the exercise for the past couple of weeks. I did close grip machine pulldown one week, but have not come back to them again yet.
From what you guys have told me I will do the pulldowns in place of the chins and keep you posted how I'm doing. Thanks a million.
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"life is what you make it 10% of how you take it"
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2003/04/06, 10:02 PM
sorry i should have put more back exercises up, but she stressed the shoulders. my bad. if you need the back exercises i can provide those, but dahayz gave some great staple exercises. you should be good to go with those.
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2003/04/06, 10:16 PM
I did peopleschamp. I figure that shoulders had something to do with chin ups. dahayz just pointed out what muscles were at work so thats why I decided to do the pulldowns.
Thanks million
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2003/04/07, 10:21 AM
janebond,
i did the same thing. I have a pulldown machine but no place to do pullups. I just substituted the exercises. remember to keep your form though!
now on week 2, figure out how to replace the donkey calf machine???
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2003/04/07, 12:23 PM
I found a gym that has a calf machine that you sit on and the seat moves up when you first streaten your legs out, then you just move up and down on your toes. Thats what we replaced for the donkey calf machine.
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"life is what you make it 10% of how you take it"
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2003/04/07, 12:31 PM
You can also do donkey calf raises the 'old fashioned way'. stand on the stairs and lean forwar with your hands on a higher step, back flat. have a good friend/training partner climb onto your back and sit on your hips 9facing away from the stairs works best). do your toe raises in this position.
if your partner isn't heavy enough have some one hand them a dumb bell once they are seated. Good luck - these look funny, but work quite well and aren't as uncomfortable as they sound!
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Challenge + Consistency = Results
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2003/04/07, 12:34 PM
Oh, and you could do horizontal pull-ups to work up to those chins:
Put the bar a a little lower than waist height on a smith machine, lie under neath it with your midchest lined up with the bar, grab the bar with a medium wide grip and pull yourself up while keeping your body tight like you do for a push-up. You can start with your knees slightly bent and pivot on your heels until you get strong enough to put your legs straight. Gradually move the bar higher until you progress to regular chins.
Good luck!
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Challenge + Consistency = Results
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2003/04/07, 02:36 PM
Are you doing reverse grip (palms facing you)? I ask because I usu. call pull ups regular grip and chins the reverse grip. If you're doing reverse grip close chins, biceps are important too!
-Krb
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2003/04/08, 12:00 AM
No palms not facing you. This week its wide grip to the front.
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"life is what you make it 10% of how you take it"
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