chin ups redux: form

(me = age 40, 6'1' 185 lbs, 8 months into a program following 20 years of desk-work, video games and near immobility)

I read the thread on chinups vs lat pulldowns with interest, since I switched to chinups a couple months ago because they seemed more 'compound'. After reading the thread it occurred to me that lat pulldowns have a quadriceps component I hadn't thought about..

The machine I'm using is an assisted machine, and I'm still needing around 80-90 lbs assistance to do 1 set each of 12, 10 and 8.

The grip enforced by this machine is palms forward, a little wider than shoulder width apart. I guess I could do palms back but I'd prolly tear something pretty fast. I raise myself so that my hands are just above my ears. Can't get any further cause there's no leverage at that point..

The 'classic' chinup seems to me to be palms back, hands just inside shoulder width. So these appear to be two somewhat different exercises.

So when you all are talking about chin-ups with added weight and so forth, is the form you're using the former (assisted machine), or the latter (bar hanging in a doorway-style)? Does proficiency in one equal the same proficiency in the other?

When I do lateral pulldowns, my hands are quite a bit wider than on the assisted machine. I can do more weight with that grip, but the opposite is true on the assisted machine.

This whole subject is mysterious to me, but I'd like to work this body area more efficiently since a) my back feels neglected, b) you guys are all lifting just sick amounts more than me and c) a BW chinup is one of those silly newbie-goals I'm shooting for (like benching my bodyweight).

Thanks

BLink Brian Link in St. Paul, Minnesota

Lots of folks work both grips and a variety of widths, Brian. You get a bit more focus on your arms and less on your back if you perform a chinup, which is a palms facing you grip, and a bit more focus on the back, lats, etc., if you perform the movement with your palms facing away. You can also buy chinup bars that allow your palms to face each other, which is often called a neutral grip, and you can also perform chinups/pullups on rings (buy playground rings and put them over your bar), holding onto a towel over your bar, and in a myriad of other ways.

If you're looking to focus on lats and back you could focus on pullups instead of chinups but be aware that either way is great for your lats and back so if one is more comfortable for you than the other just do the one you prefer.

The classic formula for learing to do a bodyweight chinup is to start working only the negative portion - get yourself to the top somehow and try to lower yourself to a full hanging position under control. Once you can perform 3 or 4 of those in good form you should be able to perform a full bodyweight chinup or pullup.

Hmmm. I guess its an isometric hip flexor 'excercise', still I cant see myself going back to that machine ever unless I wake up one day weighing 300lbs +

Better way to do hip flexors is to hang from the chinup bar and either pull knees up or hold legs straight.

Personally, as I have hyperlordosis I try to avoid all hip flexor excercises.