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Rack chins? (PHAT)15021

SnackIt private msg quote post Address this user
I am following the PHAT routine, and I'm looking for something to change rack chins with, what is a good replacement for it? also on the back/shoulders hypertrophy its says dumbbell rows or shrugs bracing upper body against an incline bench, is it this exercise right?
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The Dark
Knight
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No it's these:




The substitution is fine, but why can't you do barbell rows and rack chins? -3X
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Quote:
Originally Posted by eknight
No it's these:




The substitution is fine, but why can't you do barbell rows and rack chins? -3X


Ops, wasent suppposed to ask the last question anyway, i stick to Barbell rows, so its okay to do the 1 arm DB row like the one i posted instead of the leaning upper body against a bench row?

I don't know really, the whole rack chin feels strange, what would you substitute it with?
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The Dark
Knight
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I personally would do incline shrugs as he advises, but that's just me. Rack chins take a while to get used to. What helped me was doing very slow (10 second) eccentric movement on them. -3X
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Quote:
Originally Posted by eknight
I personally would do incline shrugs as he advises, but that's just me. Rack chins take a while to get used to. What helped me was doing very slow (10 second) eccentric movement on them. -3X
Thanks, will watch some more videos on the rack chin and practice on form, on the incline shrug you are supposed to shrug with your back right? not row with the elbows, but shrug with your upper back?
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The Dark
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Exactly. Like this:



-3X
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Quote:
Originally Posted by eknight
Exactly. Like this:



-3X


Thanks, then my back routine will be like this:

Day 4: Back and Shoulders Hypertrophy Day:
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Looks fine?
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SnackIt private msg quote post Address this user
The last post got a little unorganized..
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SnackIt private msg quote post Address this user
Been looking around the PHAT logs around here, and i see so many people who substitute rack chins with something else, is there a reason why?
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The Dark
Knight
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I think most people find it an odd movement. I did when I first started doing them as well. -3X
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SOLARSUPLEX private msg quote post Address this user
I'm glad I read this. I did rack chins the other day and they felt pretty good. Gonna keep doing them. As for the dumbbell row. I was also doing the individual arm row. Will switch now. Good stuff. Thanks EK
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Quote:
Originally Posted by eknight
I think most people find it an odd movement. I did when I first started doing them as well. -3X



Did rack chins today doing what you advise with 10 second eccentric movement, really felt the contraction today.
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golagola private msg quote post Address this user
@eknight

i have done it untill now like pull up :S
this what i have seen people on youtube doing this movement
can i have a video of someone who does it propperly ?
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The Dark
Knight
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-3X
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SnackIt private msg quote post Address this user
Thats a little different then what i have been doing, i have done it in a pull-up way, right now I'm not sure what is correct
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The Dark
Knight
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A pull-up is a pull-up, not a rack chin. If you were supposed to do it like a pull-up it would just be called a pull-up, lol. -3X
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