Rack Chins- How Do You Do Them???

[millineum man]

I've been hearing rave reviews about Rack Chins from different boards on the net. Guys, are saying how it's probably the best exercise they have used to build Lat width. Can someone explain how to do them??? Will any power rack do???

[jimpaul]

This "MAY" be from DC, I can't verify it though.

"Rack chins: Find the widest smythe machine you can (or barbell in a
squat rack) and put a bench in front of it- put the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quite- now do chins explosively up and 8 seconds down until the full stretch- any rep that your chin doesn’t either go over the bar or hit the bar doesn’t count! Do one warm-up set and then have someone put a fixed plate barbell (like used for barbell curls) in your lap. On every rest pause the spotter grabs the barbell off the chinners lap and the chinner stands up and counts his 15 deep breaths (and he stays strapped up to the bar). Then the chinner gets back into position after 15 deep breaths and the spotter puts the barbell back on the chinners lap. I want one warm-up straight set with no added weight done for 10-12 reps and then one all out rest pause set for 15 to 20 reps with added weight (use a 30lb barbell this first time out), then 10-30 short range static reps at the end. These are going to be excruciating and tomorrow your lats are going to be killing you. This exercise is my lat width pronto exercise.
You can rig this up where you don’t need a spotter. I’ve done this before by putting my weight belt really loose around me and putting a 35lb plate down the back of it with a short chain, or you can rig up some benches where you can get that barbell off your lap but it’s much easier if you can get someone to help you for the one working rest pause set. You need to really push the stretch down the bottom and then try to explode up to the bar on every rep."

If this isn't from DC then, nevahmine!

Get Stronger
jim

[babygetoboy]

An easy way to get the plate on is if you train by yourself, put on a dip belt and loop the chain through the hole in the plate twice, then should sit snug against your lap.

[millineum man]

Thanks ALOT, guys!!!

[millineum man]

Fellas, in YOUR opinion, do you think Rack Chins are better than regular Chins for Lat Width???

[In-Human]

millineum man, Best thing about Rack Chins you can add a shit load of weight and get perfect form, regular chins are great, but I like these for the weight thing...

[Doggcrapp]

Originally posted by millineum man
Fellas, in YOUR opinion, do you think Rack Chins are better than regular Chins for Lat Width???

NO DOUBT IN MY MIND AT ALL ON THAT

[rugbythug]

So your legs should be straight at 90 degrees from your body? Or straight down?

[In-Human]

rugbythug, 90 degrees with you legs crossed.

Think of it as sitting in a chair in the air...

[millineum man]

Originally posted by In-Human
rugbythug, 90 degrees with you legs crossed.

Think of it as sitting in a chair in the air...

IH, so you're sitting in a chair of air and starting each rep in a hanging position, correct? Your legs are crossed on a bench like you're doing dips between benches, but you're strapped to a barbell? When you say put the barbell at shoulder height in the rack. I'm assuming it's standing shoulder height, right? Sorry for all the questions, but I'm trying to get a mental picture. I don't want to lose out any of the benefits of this exercise. Who couldn't use wider lats??

[In-Human]

millineum man, I don't think I said when using the Smythe Machine you put the bar at shoulder height, if I did I'm an ass. You put the bar all the way to the top or last hook on the Smythe.

Remember that the bench is only touching your heels ok, not under your ass, and you are correct, just like doing Tris between two benches.

I put the barbell or plates on my lap and I have my partner keep them from falling off as I rep these bastards off, so you can use a dipping belt and chain plates to it and let it hang behind you if you do not have any help...

[Subliminal]

Why don't someone take a digital camera to the gym and show a picture, that may help a lot of people.

[hompie]

Originally posted by Subliminal
Why don't someone take a digital camera to the gym and show a picture, that may help a lot of people.

I'm all for that !!

[GS67]

sorry guys, i am still confused. any pictures or clips floating on the web? i NEED to see it 1 time to "get" it!

[Doggcrapp]

guys this isnt that hard--your thinking about it too hard--think of dips between benches--at the very top of the chin your ass must be lower than your feet so put the bar in the smythe rack accordingly---would you think about dips between benches this hard?

a) your feet are up on a bench crossed so it takes your hamstrings out of the movement so you dont have the urge to push up with your legs

b) chin up to the bar with no weight in your lap--is your ass lower than your feet still? good--there you go