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The two most familiar bodyweight exercises for back are pull-ups and chin-ups. There are grip variations which engage the back in different ways depending on the angle of the grip and the width of the hand placement. Pull-ups generally have an overhand, wide grip, and the exercise focuses on the width of the lats. Chin-ups have a closer, reversed hand grip that engages the length of the lats from origin to insertion, as well as a secondary engagement to the biceps. The movements utilize several muscles of the back in addition to the lats (latissimus dorsi.) The other muscles involved in these movements are the infraspinatus, teres major, teres minor, middle and lower trapezius, posterior deltoid, biceps brachii, and brachioradialis. The primary back muscles used in any of the following movements is the latissimus dorsi.

Proper exercise form. A proper pull-up begins with arms fully extended, hands forward with a wide grip, pulling the body upward until the head passes the pull-up bar. However, I personally find more benefit in engaging the muscles when stopping before the head passes the bar and holding for a brief one-two second static tensing of the lats. As I pull myself up and pause the movement, I flare my lats and squeeze the central muscles of my back. You’ll find that you will not get as many repetitions when controlling the exercise in this way, but the benefits are far greater than sloppy form or rapid kipping pull-ups. In this variation, the biceps should finish parallel to the bar.

Go slowly. Both the upward and downward movements of any variation of pull-ups or chin-ups should be done slowly, having the lats endure the positive motion, the static motion, and the negative motion. The positive motion is the “pulling upward,” and the static motion is the holding for one-two seconds, tensing or squeezing the muscles; the negative motion is the “downward motion.”

V-grip pull-ups is another excellent exercise that engages other important back muscles such as the rhomboids. It is performed holding a V-shape handle for a close grip, and pulling the body up to the point where the chest nears the V-grip handle. This movement isolates the lats on the static and negative motions, and the central back muscles such the rhomboids and lower trapezius on the positive motion. The exercise can be performed straight up and down, or moving side to side if the V-shape handle is placed over a straight pull-up bar.

Side grip pull-ups have always been one of my favorite back exercises. This pull-up variation also engages the rear deltoids and rhomboids. Side grip pull-ups also provide a more comfortable position for the shoulders, and less stress on the rotator cuff simply because of the grip position. This grip also limits the engagement of the biceps. As a result of less biceps fatigue, you will find that you will be able to perform more repetitions with the side grip.

Hand position and grip. Positioning of the hands makes a tremendous difference on successfully performing the variations of pull-up exercises. Some choose to perform pull-ups with hand positioning that is just beyond shoulder width, but I have always used a wide grip pull-up to maximize my results for the width of the lats. For chin-ups, I have always placed my hands with a head’s width in between. I also use a side-to-side V-grip pull-up movement.

If you seek a wide, developed back as well as back strength and overall upper body strength, I highly recommend incorporating pull-ups, chin-ups, V-grip pull-ups, and side grip pull-ups. Adding bodyweight exercises that involve moving your own bodyweight will give you the benefits of dense muscle, better shape, and improvement in weight-training exercises. Basic foundational exercises are still the best in my book.

The post Pull-Ups for a Strong Upper Body appeared first on FitnessRX for Men.

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By: John M. DiFazio II
Title: Pull-Ups for a Strong Upper Body
Sourced From: www.fitnessrxformen.com/training/pull-ups-for-a-strong-upper-body/
Published Date: Tue, 04 Apr 2023 16:06:06 +0000

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Frontier Adventure

Transporter-8 Mission

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9 hours ago

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June 10, 2023

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SpaceX is targeting Monday, June 12 for Falcon 9’s launch of the Transporter-8 mission to low-Earth orbit from Space Launch Complex 4E (SLC-4E) at Vandenberg Space Force Base in California. The 57-minute launch window opens at 2:19 p.m. PT (21:19 UTC). If needed, there is a backup opportunity Tuesday, June 13 with the same window.

The first stage booster supporting this mission previously launched NROL-87, NROL-85, SARah-1, SWOT, and four Starlink missions. Following stage separation, Falcon 9 will land on Landing Zone 4 (LZ-4) at Vandenberg Space Force Base.

Transporter-8 is SpaceX’s eighth dedicated smallsat rideshare mission. There will be 72 payloads on this flight, including CubeSats, MicroSats, a re-entry capsule, and orbital transfer vehicles carrying spacecraft to be deployed at a later time.

A live webcast of this mission will begin about 15 minutes prior to liftoff.

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Fashion

Gothic Style for Men: Goth Aesthetic Fashion Guide

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10 hours ago

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June 10, 2023

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In a world where fashion trends often come and go in the blink of an eye, the Gothic style has …

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By: The Fashionisto
Title: Gothic Style for Men: Goth Aesthetic Fashion Guide
Sourced From: www.thefashionisto.com/gothic-style-men/
Published Date: Sat, 10 Jun 2023 21:06:11 +0000

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EDM

&ME And Black Coffee Join Forces For ‘The Rapture Pt.III’

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12 hours ago

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June 10, 2023

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The long-awaited ID is finally out there for everyone to enjoy and close their eyes to.

This one is among the sweetest pieces of Electronic music you’ll find this year. It’s nothing new, though: that’s the style of the talented &ME. To my understanding, no one does the pianos quite like him. It’s that blend of soft, emotional piano melodies, and the minimalist Melodic Techno base under it, with just enough elements to make the piano stand out as much as it can. That blend can melt a soul. That very blend can make peace in the world.

It’s that very feeling of peace and unity that comes to me whenever I listen to the song that’s just come out: ‘The Rapture Pt.III‘, by &ME and Black Coffee.

The very eagerly awaited track has been spun by the Keinemusik DJs for a while now, making this piece one of the most requested IDs out there. ‘Pt.III’ marks the end of the The Rapture series, started by &ME around five years ago with ‘The Rapture‘, a defining track for many. Then came ‘Pt.II‘, which also made waves in the industry. This recent ‘Pt.III’ is the first — and allegedly, the only — time &ME has joined forces for the completion of the track. And who better to collaborate with than South African maestro Black Coffee.

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(Left to right) Black Coffee, &ME.

The Rapture Pt.III

As is a staple in the series, ‘Pt.III’ is driven by a very subtle kick, evolving white-noise shakers, groovy percussion, a marching synth, and, of course, PIANO, tons of piano. That’s all there is to it. The elements are few, but don’t be deceived, for masters at work know their craft very well and will make the most out of each and every element. The track as is works flawlessly, giving the piano the starring role of defining this song as unique and separating it from the rest of Melodic Techno.

The track really powers itself on and on when listening, even resorting to some teary eyes if you really feel the melody. It truly is an iconic track, and fans and critics alike know it. Just watch it in action!

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Una publicación compartida de &ME | Keinemusik (@andmeandyou)

Go ahead and listen to the full version of &ME and Black Coffee’s ‘The Rapture Pt.III’ by heading below for your beloved Spotify play, or rather, click here to be redirected to YouTube. Also, you may click here to support the song any other way you like.

The post &ME And Black Coffee Join Forces For ‘The Rapture Pt.III’ appeared first on EDMTunes.

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By: Felipe Latorre Cabello
Title: &ME And Black Coffee Join Forces For ‘The Rapture Pt.III’
Sourced From: www.edmtunes.com/2023/06/ame-and-black-coffee-join-forces-for-the-rapture-pt-iii/?utm_source=rss&utm_medium=rss&utm_campaign=ame-and-black-coffee-join-forces-for-the-rapture-pt-iii
Published Date: Sat, 10 Jun 2023 19:17:39 +0000

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