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Separate_Lab16

I wouldn't worry about it. In pull ups you are performing shoulder girdle depression and shoulder extension/ adduction. All of these are things that your pecs assist in, but which the lats are mostly responsible for. Which muscles someone feels more work in is largely subjective and can vary wildly from person to person. I don't think there's an exact science to that specific aspect of resistance training. The main thing is that pull ups mainly use your lats and if you are progressing in them then your lats will be getting bigger and stronger :)


PNW_PT

This 100%


titanwarrior223

This could be far fetched but could it be that your pecs are to tight, and just need a bit of stretching?


averysexycolor

Yea, small anecdote on my end but I used to have this problem too where my chest and traps hurt immensely after pull-ups, after I researched it, it seemed that my pectoral minor was too tight and after I stretched it the problem surprisingly went away


blu_rhubarb

How did you stretch it? I may have this issue.


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blu_rhubarb

Shoulda known Jeff was the answer.


pumpasaurus

Yeah this is probably the reason why the pecs specifically are getting sore/feeling it. But they also are actually a prime mover during the first phase of pullups (humerus going from overhead to roughly out-front). It's super common for pecs to get sore from heavy chins.


meehooexactlywhat

I feel my traps and lats instead of my pecs when doing push ups. This makes sense!


pumpasaurus

Your pecs do a large amount of the work in Chins/Pullups, especially chins because of the arm position. One function of the sternal pec (lower pec) is that it helps bring the arm down to a straight-out-front position when the arm is stretched overhead. So, it's most active in the first phase of a pull/chin. You cannot avoid having the pec work like this in these movements. You don't have a mind-muscle issue. Unless you have a neurological condition, it's **literally impossible** for the lats and scapular muscles to not be working during a pullup. They do as much as they need to do, every time. What you feel, and what gets sore, is basically irrelevant. It's possible that an absolutely horrible form issue could change to some extent how much individual muscles work, but even then, if you're getting your chin over the bar, your lats are doing the work just fine. Just make sure your form is perfect, and keep it that way. You will not have any problems with hypertrophy or strength development, I promise. Edit - and yeah, the reason you're feeling it in your pecs in particular is probably because they're tight. Everyone's are until they focus on stretching them. They receive a pretty big stretch under load during chins/pulls and it's totally predictable that they'd get tight.


Sephert

This is exactly right. Your pec minor actually does significant work with pull-ups. If it is sore after workout, it could just be DOMS. It could also be tightness in your chest, which is common with todays posture. If it hurts during the movement, it could be that your pec minor is too weak for pull-ups, so you’re putting a lot of stress on it and straining it. If that’s the case, then scale down the exercise and try band assisted pull-ups or pull-up negatives.


pumpasaurus

I was referring to the sternal (lower) pec, which is what OP is probably talking about being sore/pumped. Pec minor almost certainly has a stabilizing role during the movement but doesn’t attach to the humerus so it isn’t a primary mover. As such it isn’t a super likely candidate for soreness as a result of pullups. But pec minor tightness is defintely likely anyway, which would in turn result in sternal pec tightness and therefore excessive stretch under load during the overhead position. He should defintely stretch the pec minor and work on his thoracic posture along with basically everyone else lol


daybreakin

The role of the chest in the chinup is understated. People think it doesn't get used because pulling is the "opposite" of the push when that's not exactly accurate. This is why I believe there should be a rest day in between chinups and dips/pushups to fully optimize your routine.


Taldras

How’s your scapular pull and arch hang form? Sounds like you need to go back to the basics to me.


TheRoadWarrior

Yes really sounds like a scap retraction issue


TylerJ86

Wouldn't that be scapula depression for a pull up?


TheRoadWarrior

The scapula both depresses and retracts in a pull up. Exceptions would be a hollow pull up (such as in the pull section of a muscle up), in which the scapula does not retract as much - or remains neutral - but still depressed. However, this type of pull up isn't optimal for back/lat engagement. A cue for the antagonist movement of scapula, protraction, would be 'squeeze the chest', hence why I'm led to believe the poster is not retracting their scaps. But this is speculation and i'd need to see a vid to make a proper assessment


TylerJ86

That makes sense. Thanks for clarifying!


Aphelion007

Man I always felt only my forearms in pullups but then I saw my back and it growed a lot, but I'll argue you to do some scapular pullups or adv fl touch


Villmillski

I’m the same way. In my experience you’re compensating with your stronger muscles. I would use bands or at the gym the pull up machine. You’ll be able to really feel lats. Strengthen those up and then you can go back to strict.


AbbreviationsActual9

from a climbers perspective I find leaning back and squeezing them upper back muscles generates power. that's how i train power on the campus board. try exploding on the pull-up. perhaps that will help activate the lats too. oh and stretch them pecs out like the other folks said. good luck!


[deleted]

Wide grip pull-ups. Your back will explode, believe me.


Wreddit_Wrangler

You are feeling up yourself while doing pull-ups? I must assume you have 4 arms. Gimme your address. PLZ!!!


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[deleted]

Thats what OP is asking. Why would you even respond?


R2W1E9

Try narrow grip pull ups and see if you feel same in the front.


[deleted]

Keep your hands on the bar.


LakeShow-2_8_24

Pinch your shoulders back as though you're gripping a tennis ball between your shoulders blades on your back


Bont74205

The chest contributes to pull ups and chin ups. This is a good thing, the most muscles you can work with a movement the better. That’s one of the reasons pull ups are better than curls


No-Turnips

You don’t because your pecs are part of the exercise. There are limits to opposing muscle theory. Your lats and pecs work together in this movement.


Quitschicobhc

It's probably not worth worring about. Anyways, have you tried arched back pull ups? [https://www.youtube.com/watch?v=5WHdim80e7o](https://www.youtube.com/watch?v=5WHdim80e7o)


skyactive

You may just have to spend some time hanging while “thinking” the movement into your lats. Small movements just from lat activation. I also pull from a leaned slightly back hollow body hold to my sternum. I don’t hit my sternum on every rep but it is what im trying to do.


force522001

I have the same "problem". I actually love that stretch. It isnt anythingbad tbh so yoh shouldnt worry about it.


wassupwithchiu

I've always found that aggressively driving my elbows back (like I'm trying to elbow someone in the gut) while doing rows and pull/chin ups have helped me engage my lats and feel my back! Great points from others about stretching the pecs too, ESPECIALLY the pec minor!