To fat for chin-ups other back recommendations?

dallascaddell

monday is chest and back day, but I am not currently strong enough for pull ups, and I'm not quite sure how to target those muscles. Help a brother out.

giantrobot_powerlifting

If you are at a gym (I'm guessing you are not) you could do assisted pull and chins. Otherwise, work pushups and rows.

Snow3y

I don't believe you can be too fat for a pullup/chinup.. It just means you're not strong enough. What I did to enable me to do pull-ups is do cable and machine pull-downs which were similar movements to pullups.

I did those gradually pushing myself, until eventually I felt I was ready to do some pullups.. I only managed 6 at that time I tried.

1 and a half years later, I was doing Pullups with a chain attachment of extra 20kg (40+/-) lbs.. for 10 reps.
I believe you can push yourself for the mean while so you can get into doing those pullups!

fbinsc

Put a chair under the pull-up bar. Step up on the chair so that your chin is above the bar. Lift your legs from the chair and focus on lowering your body as slow as possible. Repeat as you would normal pull-ups . Expect to be sore after this workout. The primary strength gains from pull-ups is from the phase where you lower your body. I think it's called the eccentric phase of muscle contraction.

chivalryder

Working your way up to the pull up:

Step 1:

https://www.youtube.com/watch?v=brA8BYaj7YQ

Step 2:

https://www.youtube.com/watch?v=H-LH0LR1KW8

Step 3:

https://www.youtube.com/watch?v=_cRfTqUz6Po

Step 4:

https://www.youtube.com/watch?v=pHctvXJJ-r4

Step 5:

https://www.youtube.com/watch?v=j2tNzbRIcx0

DawnEmbers

Nice resource. Thanks.

Though to reach most of the bars at the gym I need a short step and a tall step, lol. The assisted chin-up machine is hard to use too due to height. Fun times. Maybe one of these days I will follow the videos here, though, and work up to a pull up or chin up.