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Chin Ups Pull Ups

Chin Ups Pull Ups. Differences are in the Grip. Chin Ups- Tighter, Supinated Grip. Focuses more on the lats Pull Ups- Wider, Pronated Grip. Focuses more on the traps. Concentric Phase. Start with full extension in arms Activate the back to pull yourself up

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Chin Ups Pull Ups

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  1. Chin UpsPull Ups

  2. Differences are in the Grip • Chin Ups- Tighter, Supinated Grip. Focuses more on the lats • Pull Ups- Wider, Pronated Grip. Focuses more on the traps

  3. Concentric Phase • Start with full extension in arms • Activate the back to pull yourself up • Pull up until your chin is above the bar

  4. Eccentric Phase • Lower yourself slowly until your arms are full extended • A controlled, eccentric movement will help to strengthen the back and shoulders

  5. Spotting • Spotter stands behind you and presses up enough to keep you movement • Spotter should put their hands on your lats or scapula • The person performing the exercise should keep their bodies straight and avoid kicking back with their feet while pulling themselves up

  6. Self Spots • Use of the jump bands may also be appropriate • Place the jump band on the bar spot. Raise for more assistance, lower for less assistance

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