Wide lats

[martydup]

I'm currently focusing on my lats, i want them as WIDE as possible. Is chin ups with your own bodyweights really is the best excercise for that? What are the other great excercies for
adding width?

[virus]

Flat bench. Yes chin-ups (IMO) are the best thing for lats. Wide grip and if your bodyweight isn't enough, add some weight (I tied cinder blocks to me so I wouldn't have to carry my plates outside constantly.)

[crucified]

I'd also do some rowing. bent-over rows, t-bar, db row, etc.

[virus]

Originally Posted by crucified

I'd also do some rowing. bent-over rows, t-bar, db row, etc.

Word...

[Merk0135]

I like chins with a 5 second negative. Got that from Jelo and find it to be a great exercise after BB rows, T-bar rows or yates. Best lat exercise imo is BB rows.

[Myles]

Originally Posted by Merk0135

I like chins with a 5 second negative.

5 second negative?

[Merk0135]

Originally Posted by Myles

5 second negative?

The negative motion of the movement is really where the lats get involved. I learned it from jelo and am sorry I ever talked to the guy. The only difference is jelo does them over hot coals and a pit of spikes.

[NiteHawk]

To clarify for you, the negative is the lowering part of the movement. A 5 second negative can be done by taking 5 seconds to lower to the bottom of the pull-up or by holding the bottom position for 5 seconds before pulling yourself up.


Also for width, dont forget rack chins. These are great. Rack chins are done usually on a smith machine. What you do is take a bench and place it far enough from the smith machine's bar to where your legs are stretched out and rest your feet on the bench ( I like to cross my ankles and rest my feet on the bench that way, this minimizes the chance of pulling myself up with my legs). Then you take a wide grip on the smith bar. Your feet should be higher than your shoulders. Then you pull yourself up like you do a regular pull-up or chin-up.
Adding weight for more resistance is more beneficial in this exercise. If you dont have a partner to put weights on your legs, just put some weight plates in a backpack and perform the exercise.

[phat chick]

Originally Posted by crucified

I'd also do some rowing. bent-over rows, t-bar, db row, etc.

row row row your boat. This is what is traditionally use to add back width

[Renegade68]

Another vote for BB rows and pull-ups. Those two have been the most beneficial for me.

[mitchcumstein]

Widegrip static hangs work great. Use some straps and hold on as long as you can.

[jerseyjay]

Originally Posted by NiteHawk

Also for width, dont forget rack chins. These are great. Rack chins are done usually on a smith machine. What you do is ...

This sounds really good ! I have seen guys doing the same but with feet on the ground. However putting feet on the bench will put even more emphasis on lats, I assume. I will try that this week !

[czymex]

Originally Posted by mitchcumstein

Widegrip static hangs work great. Use some straps and hold on as long as you can.

These work great I mix these in all the time... /\

[CubanChick]

Originally Posted by NiteHawk

To clarify for you, the negative is the lowering part of the movement. A 5 second negative can be done by taking 5 seconds to lower to the bottom of the pull-up or by holding the bottom position for 5 seconds before pulling yourself up.


Also for width, dont forget rack chins. These are great. Rack chins are done usually on a smith machine. What you do is take a bench and place it far enough from the smith machine's bar to where your legs are stretched out and rest your feet on the bench ( I like to cross my ankles and rest my feet on the bench that way, this minimizes the chance of pulling myself up with my legs). Then you take a wide grip on the smith bar. Your feet should be higher than your shoulders. Then you pull yourself up like you do a regular pull-up or chin-up.
Adding weight for more resistance is more beneficial in this exercise. If you dont have a partner to put weights on your legs, just put some weight plates in a backpack and perform the exercise.

is that what you speak of Nite;
Weighted Supine Row

haven't done this in a while.. been working more on my pullups and rowing.

[dods]

Hey all, I know I havent posted in a long time but I am still always on here lurking and reading. This rack chin exercise caught my attention as I have never seen anybody do them but they seem like like a great idea.

CC, I dont think thats quite what they are describing, if you look up "rack chin" on youtube, you should find what they are talking about.

I started researching a little bit more and it seems like the general consensus is that these supposedly just tear your lats up. The question I have is how are these differnt from regular chins? Is it just adding a variation to regular chins or another exercise in addition to them?

[mitchcumstein]

Originally Posted by dods

Hey all, I know I havent posted in a long time but I am still always on here lurking and reading. This rack chin exercise caught my attention as I have never seen anybody do them but they seem like like a great idea.

CC, I dont think thats quite what they are describing, if you look up "rack chin" on youtube, you should find what they are talking about.

I started researching a little bit more and it seems like the general consensus is that these supposedly just tear your lats up. The question I have is how are these differnt from regular chins? Is it just adding a variation to regular chins or another exercise in addition to them?

Because youre lying basically parallel to the ground. Its essentially an upside down row. Id rather grab a barbell with a bunch of weigh on it and do some rows honestly.

[dods]

That is basically what CC had in her video but from what I understand, a rack chin is different. I found this link while researching that gives a pretty good video of it.

http://www.kiltedthrower.com/video/Dogg%20Chins.wmv

[jlozan84]

Originally Posted by Merk0135

The negative motion of the movement is really where the lats get involved. I learned it from jelo and am sorry I ever talked to the guy. The only difference is jelo does them over hot coals and a pit of spikes.

Jelo?

I like chins as well. Wiiiiiiiiiiiiide.

[BigMikeD]

Originally Posted by CubanChick

is that what you speak of Nite;
Weighted Supine Row

haven't done this in a while.. been working more on my pullups and rowing.

Rack chins

YouTube - Rack chins w/o pt2