FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu - fitpointz archives (members only).

Exercise: Wide & Narrow Grip Chin Up

Client Instruction

1. With the help of a partner or a chair grasp the handles of a wide grip chin up bar in a pronated grip

2. Extend the arms in a hanging position while maintaining a slight bend at the elbows

Up Phase (weight is lifted)

3. From this starting position slowly pull the chest towards the bar by bending the elbows and moving the arms towards the body in a sideways direction

4. Continue the exercise until the chin reaches the bar height or slightly higher

Down Phase (weight is lowered)

5. Pause above the bar and then slowly lower the body back down to the starting position

Muscle Analysis - Wide Grip Chin Up (up phase)

The same specific muscles will be recruited in an eccentric contraction in the down phase of the exercise.

Narrow Grip Chin Up (up phase)

Ciient Instruction:

1. With the help of a partner or a chair grasp the handles of a chin up bar with a neutral or supinated grip. The arms should be no wider than shoulder width apart

2. Extend the arms in a hanging position maintaining a slight bend at the elbows

3. From this starting position slowly pull the chest towards the bar by bending the elbows and moving the arms towards the body

4. Continue the exercise until the chin reaches the bar height or slighlty higher

5. Pause above the bar and then slowly lower the body back down to the starting position

Muscle Analysis - Narrow Grip Chin Up (up phase)

The same specific muscles will be recruited in an eccentric contraction in the down phase of the exercise

Analysis Explained

The lifting phase or the concentric phase is the phase that is always analysed. In a wide grip chin up and a narrow grip chin up the initial actions at the shoulder joint are different. In a wide grip chin up the action at the shoulder joint is adduction. This action is caused by the concentric contraction of the pectoralis major, latissimus dorsi, teres major, subscapularis and the triceps.

The pectoralis major is only activated when the chin goes above the bar and the elbows are deep. This position allows the tendon of the pectoralis major to move below the centre of the joint permitting it now to pull the humerus into adduction. The latissimus dorsi and the teres major are the target muscles for this movement. As the shoulder joint is pulled into adduction the scapula rotates downward and then adducts to squeeze the shoulders together. The rhomboids and pectoralis minor cause the initial downward rotation of the scapula, followed by the trapezius and rhomboids adducting in the final stages of the movement.

In a wide grip chin up the elbow joint is flexed by the contraction of the biceps, brachialis, brachioradialis and the pronator teres. The elbow joint is flexed in a pronated grip (palms down). In this position the insertion of the biceps is twisted rendering it less effective than in the narrow grip chin up. The narrow grip forces the elbow to flex in a supinated position (palms up) allowing the biceps to pull in a much straighter line enhancing its ability to contract. The shoulder joint action in the narrow grip chin up is also different. As the humerus is pulled back from in front of the body to a position to the side of the body it moves into extension. This action is caused by a concentric contraction of the shoulder joint extensors that consists of the pectoralis major, deltoid, latissimus dorsi, teres major, triceps, subscapularis, infraspinatus and the teres minor. The narrow grip chin up recruits the additional shoulder joint muscles of the infraspinatus, teres minor and the deltoid. The deltoid, which is one of the main muscles that is responsible for many movements of the shoulder joint, is only used in the narrow grip chin up. The pectoralis major is also used throughout the entire narrow grip chin up but only in the very last part of the wide grip chin up when the chin is moved above the bar. The actions and specific muscles of the shoulder girdle used in the wide and narrow grips chin ups are exactly the same.

Cable Pulley Variation

The client sits on a bench or stability ball facing a high cable pulley machine. From this seated position the client reaches up to a long bar on the high cable pulley. With the arms positioned wide on the bar the client pulls the bar down to the front of the chest. Once in this position the client can then slowly lower the weight stack back down to the original starting position.

The client can position their body between the high cable handles of a cable cross over machine. With the feet firmly astride approximately shoulder width distance the client can reach up and grasp a handle on either side of cross over machine. From this starting position the client can perform a high cable cross over by pulling the cable pulley handles down by adducting the shoulder joints and flexing the elbow joints. Once the handle reaches the shoulders, the client can then slowly lower the weight stacks back to the starting position by abducting the shoulders and extending the elbows. This variation can be further modified with the client seated on a stability ball between the handles and weight stacks of the cable cross over machine.

© 2007 Fitness Institute Australia

Disclaimer: No responsibility is accepted for any loss or damage suffered as a result of the use of the above information
or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

Further information 1300 136 632 Phone +61 02 9212 7185 or Fax +61 02 9211 0002
Suite 505/410 Elizabeth Street Surry Hills 2010 Sydney Australia


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