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2004/09/28, 09:29 PM
Ok this needs a little explaination: I did chins, well sort of, ok here goes hope you understand. My bench pulls up(the seat that is) so I can use that area for squats, it is adjustable so I can go from decline to incline by raising or lowering a bar. I raised the seat up moved the bar to the incline spot. Then I laid underneath it placed my hands in a wide grip spot and "chinned" my body up to the bar I tried to use my heels as a pivot point only, I also bent my knees to about 45degrees heels on the floor and that seemed to work better. Ok I did about 7 reps for 3 sets.
So my question is this: will this work the same areas as a reg chin or am I just wasteing my time? Also If I loaded one dumbbell with like 110lbs is it ok to do shrugs with one side at a time, I mean using just one dumbbell per hand then alternate it? Thanks!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/09/28, 11:43 PM
From the way I'm visualizing your desciption, it sounds like the line of pull is somewhere between that of a lat pull-down and that of a seated cable row. Were you maxing at 7 reps per set or did you feel like you could have done several more?
If you have the bar position high enough and/or the bench low enough so that when you are in the lowest position, your not resting on the bench and you're getting a full stretch between your shoulder blades then it's probably a wothwhile exercise. Be sure to keep the rest of your body (from trunk through to heels) so that your body is like one big rigid lever with the axis at your heels. Doing this would also train your trunk muscles isometrically.
As for doing heavy shrugs unilaterally instead of bilaterally - I would strongly advise against it. It would be very easy to really irritate the facet joints of your cervical and thoracic vertebrae doing that (ie. a nasty kink in the neck)
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2004/09/28, 11:46 PM
On more thing - was the bar secure in its stops or was there any potential for it to slip out of its stops while doing this? (safety first!)
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2004/09/29, 07:29 AM
OK the bar is not the bar used to lift with it is a bar that the back portion of the bench rest on it can be removed and the back protion of the bench lifted up so as to creat space for me to use for squats. So my body is not resting on anything but the floor. AS for the reps 7 was all I could get on each set. I feel soreness in the areas I used to get from chins done the reg way...thanks for the info!
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