Bodacious Back!
TGIF Friday, August 14, 2009
Ah, I am back to the back again!!! I have posted plenty exercises you can do for the back BUT have you ever wanted to be able to do a chin-up or a pull-up as some call them .. even just one??? I know I have & I used to be able to do a few in my younger bodybuilding days. Now, not so much! But, I thought I would put the challenge to myself since I finally accomplished my other challenge to myself to do those "real" push-ups with a clap in between... YES, I finally am able to do them. It may not be as many & as high off the floor as I want BUT I can do them!!! But, there is just something about being able to say I can so a chin-up, even if only one.... Now, I am not going to get down on myself if I don't get there. At least I tried!!!
Oh, even if you don't want to do a chin-up, this is a great exercise for the back. And for you pear shaped women, it will help balance the bottom half.
So, to the chin-up. I have mentioned before about assist machines or this assist machine in the gym that you can use to help you work towards this goal. Also, if you have a training partner, the partner can assist you from your feet until you get strong enough to do one on your own. The video of the partner assisted chin-up is dark but hopefully you get the idea. I don't have a training partner so that is out for me!
Well, once again, my Oxygen Women's Fitness came to the rescue! They happened to have an article about how to work towards doing a chin-up just in time for my challenge! Now, the pictures & instructions are with the use of a Smith Machine in the gym BUT if you have a playground or anywhere that has bars similar to what you see in the picture, give it a try! Even if the bar is not the right height, you can still do the preliminary work & then go from there!
Beginner Instructions- Picture 1.
Set the bar of the Smith machine so when you hang from it with your arms extended, your butt is just a couple inches off the floor. Now, pull yourself up as high as possible. Don't worry if your chin can't clear the bar at first. Remember, we are learning! Slowly lower yourself to the extended arm position. Repeat as often as necessary & work towards 3 sets of 10 repetitions (reps). Rest 30-45 seconds between sets. After completing your 3 sets, give you body plenty of rest, at least 3 days before trying this again.
Next Step:- Picture 2.
When you can do 3 sets of 10 reps, , raise the bar another notch or two & assume that hanging position again. With the bar higher, your feet will be planted closer to the machine then the beginner stage AND this position will INCREASE the resistance. As previous, pull yourself up & do as many reps as you can for each of 3 sets.
Final Stage: - Picture 3.
Once you can do 3 sets of 10 reps in the second stage, raise the bar again & repeats the same process as previously. Eventually & hopefully not too long after that, you should be able to pull yourself all the way up & have your feet swing freely below you.
Ah, I am back to the back again!!! I have posted plenty exercises you can do for the back BUT have you ever wanted to be able to do a chin-up or a pull-up as some call them .. even just one??? I know I have & I used to be able to do a few in my younger bodybuilding days. Now, not so much! But, I thought I would put the challenge to myself since I finally accomplished my other challenge to myself to do those "real" push-ups with a clap in between... YES, I finally am able to do them. It may not be as many & as high off the floor as I want BUT I can do them!!! But, there is just something about being able to say I can so a chin-up, even if only one.... Now, I am not going to get down on myself if I don't get there. At least I tried!!!
Oh, even if you don't want to do a chin-up, this is a great exercise for the back. And for you pear shaped women, it will help balance the bottom half.
So, to the chin-up. I have mentioned before about assist machines or this assist machine in the gym that you can use to help you work towards this goal. Also, if you have a training partner, the partner can assist you from your feet until you get strong enough to do one on your own. The video of the partner assisted chin-up is dark but hopefully you get the idea. I don't have a training partner so that is out for me!
Well, once again, my Oxygen Women's Fitness came to the rescue! They happened to have an article about how to work towards doing a chin-up just in time for my challenge! Now, the pictures & instructions are with the use of a Smith Machine in the gym BUT if you have a playground or anywhere that has bars similar to what you see in the picture, give it a try! Even if the bar is not the right height, you can still do the preliminary work & then go from there!
I went at this yesterday morn as back was one of the body parts I trained on Thursday. MAN!!! I really liked this move! I must tell you that I have often used the smith machine to do chin-ups BUT I would put the bar lower, like hip level & my legs were stretched out in front of me straight, not bent like this. Doing the chin-ups this way made a huge difference as long you follow my tips below. So, ... MY TIPS:
- Do not forget drop and retract from my post Tuesday. You don't want your shoulders all bunching up on you!!!
- You want that beginning position correct with that butt low to the floor. SEE THE PICTURES BELOW. You can see the "double vision" in the picture showing the butt close to the floor.
- DO NOT use your feet to push you up. This is all about planting those feet there & using only the strength of that drop & retract & using your back muscles to do this move. Of course your biceps get some secondary work but again, DO NOT use bicep muscles to do this. If you can't clear the bar at first, not to worry. With time, you will get there.
- Control the movement on the up AND down. DO NOT let yourself drop after you get to the chin-up position at the bar level. Control it down.
- BREATH!!!!! Exhale on the exertion or up phase & inhale on the lowering phase.
Beginner Instructions- Picture 1.
Set the bar of the Smith machine so when you hang from it with your arms extended, your butt is just a couple inches off the floor. Now, pull yourself up as high as possible. Don't worry if your chin can't clear the bar at first. Remember, we are learning! Slowly lower yourself to the extended arm position. Repeat as often as necessary & work towards 3 sets of 10 repetitions (reps). Rest 30-45 seconds between sets. After completing your 3 sets, give you body plenty of rest, at least 3 days before trying this again.
Next Step:- Picture 2.
When you can do 3 sets of 10 reps, , raise the bar another notch or two & assume that hanging position again. With the bar higher, your feet will be planted closer to the machine then the beginner stage AND this position will INCREASE the resistance. As previous, pull yourself up & do as many reps as you can for each of 3 sets.
Final Stage: - Picture 3.
Once you can do 3 sets of 10 reps in the second stage, raise the bar again & repeats the same process as previously. Eventually & hopefully not too long after that, you should be able to pull yourself all the way up & have your feet swing freely below you.
You can also try close grip chins & reverse grip chins if you want more variety! I will keep you posted on my progress & do the same for me!!!! What do you think.. are you game to have a more bodacious back than you already have now??? Think of the stories you can tell about how you can do full body weight chins!!! A little self gratification never hurt anyone! 
Jody, your awesome! And I really need to get one of those in-home pull up bars.
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I do a bodyweight routine every few days. I have a "perfect pullup" ( I have a review on Calorielab in the archives) at home, and it works quite well. Also, my fitness center has all the bells and whistles for bodyweight workouts. I'm no bodybuilder, but I have, on occasion, gotten the serious lifters to stop and look when I do one handed chin ups
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I can't do a pull up to save my life. But after reading what Dr.J wrote about his one handed chin ups, I may need to invest in the perfect pull up!
Thanks for the tips girl!
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Okay, here's a funny story for you. We used to have one of those at home pull-up bars. Well, it was actually John's, because at my weight that may have broken the door frame!
Anyway, after years of using it to hang up wet laundry, we finally sold it at a yard sale. After seeing your post today I think I'd like it back.
I just wish I could remember who bought it!
All kidding aside, thanks again Jody for the motivating and inspiring post.
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Josie, THX! I want one of those perfect pull-up bars like Dr. J mentioned!!
Dr. J, I am VERY impressed on that 1 hand chin up! I will most likely not get there BUT I am trying for a body weight one! Love the video on the perfect pull-up bar. THX!
Amanda... with ya, I want one of those & his 1 hand chin-up.. awesome!
Diane, You are too funny about your story! Hey, I bet there is a bar at the playground!
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