Pull Ups

[greedy]

When I try chin ups or pull ups I experience severe pain in my elbows the following day (the pain can last for up to a week). I don't want to give up these exercises. Can anyone offer any advice?

Regards

Greedy

[JoeJustice]

Maybe your elbows are being too greedy! :silly:

Are pull-ups hard for you? How many are you doing? Are you going to total failure? Doing negative reps?

If you're killing yourself to just do a handful, it could be that you need to build yourself up a bit with some easier variations or something like that.

Pullin' for ya!
-Joe

[kelbiz]

A bar across the top of a chair or suspended about 3 feet off the floor can give you a variation of a chin-up that will possibly build you up to do full chin-ups. An added benefit is keeping the rest of your budy rigid will give you an isometric workout from the feet up!.
Check out John doing one armed chins in the exercise section, this will help greatly.

[bennyb]

Greedy,

If you're experiencing pain then stop doing the pull-ups for a while a week the most, work on One-Arm Chin DVRs plus holding the bar and do isometrics, not at full blast but hold a contraction at about 40-50% at best and hold it for 6-12 seconds. Increase it a little each week for about 2 weeks. Now you're still not doing pull-ups but actually giving your body the command to keep it firm and tight. Do some hanging as well up to 30 sec. max. For one more week hang in certain positions for up to 7 seconds flexed. This is just a suggestion I don't want you to hurt yourself go at your own pace but heres something to look at. This is similar to what helped me get better and pain-free in pull-ups/chin-ups.

[John Peterson]

Greedy,

You have received excellent advice from my friends though you have not stated your height, weight, leverage (in other words do you have very long arms, very short ,or are your arms somewhere in between) or weight distribution. All of these factors will have a strong bearing on your ability in practicing this exercise which is utilizing virtually 100% of your body's weight with each repetition. Some men will be literally asking for injury if they are a long way from their ideal bodyweight.

So having made the point above, how tall are you and how much do you weigh? Are you an Ecto-morph, Meso-morph, or Endo-Morph? I will base my response to you upon your answer.


---John Peterson

[Viking Dan]

Try changing the width of your grip. That can help. Experiment a bit.

[greedy]

Thanks for all the advice. John you asked for my height and weight, I'm 5ft 8 in and weigh 148lbs.

Thanks again

Greedy

[Nathan]

Hey Greedy,

Everyone has given you great advice. I also have to say try to do negatives, Iso. holds, and the one arm chin DVR. All of these helped me to get to where I could do pull-ups. So work hard and you will see progress. All the best.

--Nathan--

[kelbiz]

Another lat builder is an iso-hold/stretch that really works the back muscles. Simply grab hold of something above head height and contract the back muscles isometrically. Varying the height hits the back at different points of contraction.
Just don't pull the china closet down!
Jack

[Nathan]

Another lat builder is an iso-hold/stretch that really works the back muscles. Simply grab hold of something above head height and contract the back muscles isometrically. Varying the height hits the back at different points of contraction.
Just don't pull the china closet down!
Jack

Hey Jack,

I have tried this isometric before and have found it to be a great exercise! Though I haven't done it in a little bit thanks for reminding me about it. All the best.

--Nathan--

P.S. You are right don't pull the china closet down. :laugh: That would not be good.:sweat:

[kelbiz]

Has anyone done pullups and after completing the last rep, hold in the top position for 5 - 7 seconds. A great iso comtraction. Then try to slowly lower to the start position.

Another killer is doing pullups with the legs held in front of you so you are in the "L" position. Good for the stomach muscles.

Jack

[Free]

Try changing the width of your grip. That can help. Experiment a bit.

This is good advice, and I suggest you follow it, after you give your injury a bit of time to heal. Personally, if I find a narrow grip more forgiving on my joints, and will use it if I start to develop problems.

[Viking Dan]

I have a door way chin-up bar. Looking for one that I can put up in the garage for a reasonable price if someone can lead me to a good deal I would be most thankful.

Do you have rafters in your garage, or did you want to install something in the wll studs?

Either way, try http://newyorkbarbells.com/chinning.html

[gruntbrain]

Pipe over garage rafters works OK; use a variety of diameters; 1 1/4 - 1 1/2" may be best; thicker ones will fry the grip & thinner ones are less comfotable( cut into the hands)