WIDE-GRIP CHINS BEHIND THE NECK

PURPOSE OF EXERCISE: To widen the
upper back and create a full sweep in the
lats. Wide-Grip Chins widen the lats and
develop the entire shoulder girdle. This
exercise is primarily for the upper and
outer regions of the lats and also spreads
the scapula, making it easier to flare the
lats.
EXECUTION: (1) Take hold of the
chinning bar with an overhand grip,
hands as wide apart as practicable. (2)
Hang from the bar, then pull yourself up
so that the back of your neck touches the
bar. This is a strict exercise, so try not to
help your back by kicking up with the
legs. At the top of the movement hold for
a brief moment, then lower yourself
slowly back to the starting position.
Chins involve your entire body weight,
so some beginners may not be able to do
the requisite number of repetitions for
each set. I recommend they do what I
used to do: Instead of trying to do 5 sets
of 10 reps each, do as many reps as
possible at a time—maybe only 3 or 4
until a total of 50 reps is achieved. The
stronger you get, the fewer sets it will
take to get to 50 reps and the shorter the
time it will take to do it.