I love rack chins but there is no one in the gym willing to help me place the plates in my lap, so unfortunately they are out of my exercise selection…
[quote]BONEZ217 wrote:
[quote]ryanbCXG wrote:
Probably a newb question. But i have never see rack chins before. I have heard of them. Why do these instead of normal pull ups? Does it isolate the lats better? Personnel preference for feeling the lats work? Thank you ahead of time for the clarification.[/quote]
It allows one to isolate the lats better than pullups because of torso angle (look closely at the video and compare it a video of a pullup). It allows for less ‘cheating’ than a lat pulldown which makes it easier to keep the load on the lats instead of shifting to the teres, biceps, foreamrms, rhomboids, traps by leaning backwards during the pulldown.
Thats my take on it. [/quote]
Thanks. That is what I was assuming from the video and the conversations on here.
[quote]DeltaOne wrote:
I love rack chins but there is no one in the gym willing to help me place the plates in my lap, so unfortunately they are out of my exercise selection…[/quote]
There’s a good vid on the internet of how to do them by yourself.
I just strap one hand the to bar on the smith machine, put the DB on my lap, strap the other hand up there, and put my feet on the bench one leg at a time.
[quote]DeltaOne wrote:
I love rack chins but there is no one in the gym willing to help me place the plates in my lap, so unfortunately they are out of my exercise selection…[/quote]
God, you really wouldn’t think it’d be as confusing and complicated as some people make it.
“Hey dude, can you just lay these on my lap?”
‘Uh… what?’
“You know, I just put them across my legs.”
‘Um, so how hard should I put them down?’
“JFC.”
[quote]SSC wrote:
[quote]DeltaOne wrote:
I love rack chins but there is no one in the gym willing to help me place the plates in my lap, so unfortunately they are out of my exercise selection…[/quote]
God, you really wouldn’t think it’d be as confusing and complicated as some people make it.
“Hey dude, can you just lay these on my lap?”
‘Uh… what?’
“You know, I just put them across my legs.”
‘Um, so how hard should I put them down?’
“JFC.”[/quote]
Some people just look at you like you’re asking for a sexual act.
Others just get way before you can ask.
And some simply try to talk you out of doing the exercise
“Can you help me place these weights on my lap ?”
“Oh… you know, I hear that exercise is really bad for your…hips.”
[quote]DeltaOne wrote:
I love rack chins but there is no one in the gym willing to help me place the plates in my lap, so unfortunately they are out of my exercise selection…[/quote]
Anyone ever try it with a dip belt & plates/db’s? Just put the belt on backwards…
I’ve got a newbie question… What is the point of doing rack chins versus just doing normal pull-ups?
[quote]TheClassicist wrote:
I’ve got a newbie question… What is the point of doing rack chins versus just doing normal pull-ups?[/quote]
People can generally do them with better form, more weight, and more comfortably.
Plus it puts an emphasis on the bottom portion of the stretch that is RIDICULOUS.
[quote]DeltaOne wrote:
Some people just look at you like you’re asking for a sexual act.
[/quote]
Yeah, that’s the one that’s really frustrating. Like bro, you really think I want to ask you to do this? Haha. Ah well, great exercise nonetheless.
Thanks, SSC. I’ll give them a try when I stall on weighted pull-ups.
Hey since we’re on the topic of working the back, what are some favorite ways to do the BB row?
Do any of you like the constant tension on this as well?
I just did back today, so this is why the topic is on my mind.
Did rack chins today, followed by wide-grip cable rows, BB rows, and face pulls. And boom goes the dynamite.
I usually leave the gym on back day thinking that I somehow could have done better, despite constantly setting PR’s and having sore lats.
These things are the bane of my existence. No matter what angle, what grip, what rep scheme I use, my lats NEVER are effected by them. After a set of these my biceps are so swollen they look like they’re about to explode. The next day my lats aren’t even vaguely sore but my biceps feel like they’re made out of cement.
Are you talking about Rack Chins or my above comment about BB rows? Cause neither seem to destroy my biceptsorz at all.
[quote]howie424 wrote:
Are you talking about Rack Chins or my above comment about BB rows? Cause neither seem to destroy my biceptsorz at all.[/quote]
Rack Chins! Can NOT get them to work
You just can’t focus on pulling with your lats or what? Have you tried practicing that on lat pull downs or something. I know it sounds odd but I practice my lat movement in the mirror sometimes. Just watching how the lats move so I can mimic that when I am performing a lat exercise.
[quote]howie424 wrote:
You just can’t focus on pulling with your lats or what? Have you tried practicing that on lat pull downs or something. I know it sounds odd but I practice my lat movement in the mirror sometimes. Just watching how the lats move so I can mimic that when I am performing a lat exercise.[/quote]
yeah, for some reason I just can’t engage them from that position. I can do chins fine, lat pulldowns fine, but when I’m in that position for the rack chins I just can’t get it to work
[quote]AccipiterQ wrote:
[quote]howie424 wrote:
You just can’t focus on pulling with your lats or what? Have you tried practicing that on lat pull downs or something. I know it sounds odd but I practice my lat movement in the mirror sometimes. Just watching how the lats move so I can mimic that when I am performing a lat exercise.[/quote]
yeah, for some reason I just can’t engage them from that position. I can do chins fine, lat pulldowns fine, but when I’m in that position for the rack chins I just can’t get it to work [/quote]
try focusing on keeping the elbows close to the body during the pull?
helped a shit load for me on all vertical pulls when trying to hit the lats…
When the spine is bent forward the lats cannot contract optimally because rounding the spine cuts off the neural signal to the lats telling them to contract.Yet another reason chin and pullups are and always will be the king of lat destroyers. Also keeping the forearms straight up and down as the chin/pull up forces the trainee to do will always recruit the lats much more effectively. Now lets do the old Dorian Yates test of grip width. Mimic doing a wide grip pullup and contracting your lats hard at the bottom, then mimic doing a close grip chin and contract the lats hard again. Which one brings the hand down further resulting in a greater range of motion and a tighter contraction over a larger area? Close wins every time.Oh and the injury u get from explosive wide grip pullups where u tear a subscap tendon, and a torn teres minor= ultimate ballsucking entire program ruining pain yup
Sternum chins on a fat bar in a weight vest FTW!!!
^ yeah try explaining that to all those DC monsters out there
This was a thread about rack chins not rack chins bashing. You have every right to say well I like pull-ups better and for some people that’s true but it’s never an end all be all like your stating. No exercise in body building is.