Are you holding your breath during the exertion on this exercise? I've heard and read so many different ways to breath while lifting that I'm not sure anymore. Thank you so much!
@Fledge2010 For this exercise,just breath normally when you pull yourself up. At the top you'll hold your breath momentarily. When you push yourself away from the bar, exhale.
How does someone increase pullup reps? I've tried upping my numbers each week. I've tried weighted pullups, I've tried different grips. I'm lost. I've been training 5 months specifically for the pullups while doing a moderate amount of weight lifting.
@Malignantspiritify, I prefer high frequency training for increasing pull-ups. Do one set of pull-ups at the beginning of every workout. Do as many as you can, but don't go to failure. Perform the easiest version (close grip, palms facing each other) if you have access to a bar with parallel grips. Do this for a few weeks. Then add weight and do a set before every workout for a few weeks. Switch back to a few weeks of body weight only. If you have a partner, try negative reps once a week.
@pingpong49426 This is a very advanced pull-up variation, so you can only perform it if you can do 12-15 real pull-ups (not machine assisted). So I suggest weaning yourself off of the machine and work on upping your reps for real pull-ups and chin-ups. This will take some time.
Poliquin talks about these in an old t-nation article. this actually seems like a pretty good movement b/c the subscapularis is overlooked. i heard once that there is a study that correlated subscapularis hypertrophy with a greater powerlifting total or something crazy like that.
@squatsquatsquat666 Yeah I wouldn't be surprised if that was the case. Subscapularis strength would provide a solid base of strength to push off for the bench press, so that might help with the powerlifting total. It would certainly help with the deadlift poundages as well.
lol, yeah it is a hard exercise to do if you've got extra weight. A natural bodybuilder or a mixed martial artist could do this exercise if given enough time to work up to it. A powerlifter in the upper weight classes or a strongman would have difficult time just doing a pull-up.
I did seven of these for the first time yesterday and the area between my shoulder blades was extremely sore within 12 hours and my triceps got sore as well which almost never happens. I think these will be great for building up to one arm chins, which I can't do right now because of lack of tricep strength.
deporte, I accidentally deleted your comment. to answer your question, I don't know the origins of the name "subscapularis pull-up," but it does hit the subscapularis muscles very hard.
It is harder. Regular pull-ups stress the lats hard, but they don't do much for the midback muscles. Subscapularis pull-ups stress not just the lats, but the rhomboids, the lower traps, and everything in between your shoulder blades.
Are you holding your breath during the exertion on this exercise? I've heard and read so many different ways to breath while lifting that I'm not sure anymore. Thank you so much!
Fledge2010 2 weeks ago in playlist Exercise Videos
@Fledge2010 For this exercise,just breath normally when you pull yourself up. At the top you'll hold your breath momentarily. When you push yourself away from the bar, exhale.
strengthandphysique 2 weeks ago
@strengthandphysique Thank you!
Fledge2010 2 weeks ago in playlist Exercise Videos
How does someone increase pullup reps? I've tried upping my numbers each week. I've tried weighted pullups, I've tried different grips. I'm lost. I've been training 5 months specifically for the pullups while doing a moderate amount of weight lifting.
Malignantspiritify 4 months ago
@Malignantspiritify, I prefer high frequency training for increasing pull-ups. Do one set of pull-ups at the beginning of every workout. Do as many as you can, but don't go to failure. Perform the easiest version (close grip, palms facing each other) if you have access to a bar with parallel grips. Do this for a few weeks. Then add weight and do a set before every workout for a few weeks. Switch back to a few weeks of body weight only. If you have a partner, try negative reps once a week.
strengthandphysique 4 months ago
how would these be on an assisted pull up machine??
pingpong49426 7 months ago
@pingpong49426 This is a very advanced pull-up variation, so you can only perform it if you can do 12-15 real pull-ups (not machine assisted). So I suggest weaning yourself off of the machine and work on upping your reps for real pull-ups and chin-ups. This will take some time.
strengthandphysique 7 months ago
chicoflaco if you train pull ups you can do this...im 155lbs an i can do it with an extra 30lbs weighted vest, so size doesnt matter
zombieslive 1 year ago
Poliquin talks about these in an old t-nation article. this actually seems like a pretty good movement b/c the subscapularis is overlooked. i heard once that there is a study that correlated subscapularis hypertrophy with a greater powerlifting total or something crazy like that.
squatsquatsquat666 1 year ago
@squatsquatsquat666 Yeah I wouldn't be surprised if that was the case. Subscapularis strength would provide a solid base of strength to push off for the bench press, so that might help with the powerlifting total. It would certainly help with the deadlift poundages as well.
strengthandphysique 1 year ago
no one over 140lbs could do this!!!!!
chicoflaco 2 years ago
lol, yeah it is a hard exercise to do if you've got extra weight. A natural bodybuilder or a mixed martial artist could do this exercise if given enough time to work up to it. A powerlifter in the upper weight classes or a strongman would have difficult time just doing a pull-up.
strengthandphysique 2 years ago
have you ever hurt you neck doing these kind of pullups?
ball1nalb0 2 years ago
Neck?! No, I've never hurt my neck doing these type of pull-ups.
strengthandphysique 2 years ago
I did seven of these for the first time yesterday and the area between my shoulder blades was extremely sore within 12 hours and my triceps got sore as well which almost never happens. I think these will be great for building up to one arm chins, which I can't do right now because of lack of tricep strength.
mailmepizza 2 years ago
In Gymnastics its called an Ice Cream Maker.
SamCannons 2 years ago
Perhaps for good reason, looking at the exercise.
rmsolympic1 2 years ago
deporte, I accidentally deleted your comment. to answer your question, I don't know the origins of the name "subscapularis pull-up," but it does hit the subscapularis muscles very hard.
strengthandphysique 2 years ago
I'm not sure what you call it but I do a similar pull-up where I push away from the bar but keep my body vertical.
mazower 2 years ago
love this exercise unbelievable soreness
jtlj9 3 years ago
Looks hard. But what's the benefit compared to normal pull ups? Does it stress different muscles or is it just the fact that it's more difficult?
JamesBurrTV 3 years ago
It is harder. Regular pull-ups stress the lats hard, but they don't do much for the midback muscles. Subscapularis pull-ups stress not just the lats, but the rhomboids, the lower traps, and everything in between your shoulder blades.
strengthandphysique 3 years ago
Nice, gotta try those
SKSON04 3 years ago