Im have a big problem with a basic movement: the pullup...yeah, i do calisthenics for 1 year, i did a lot of pullup. when i do dips, handstand pushups or simple pushups, the day after i feel soreness in my front deltoids...

it came across my mind u guys said wide pullup works biceps, back and the back of the shoulder...everything is clear but the back of the shoulder......!!! i never felt soreness in my rear deltoids...and my back of the shoulder is a lot more weaker than my front deltoids, but my back is really big and strong.

so tell me guys which wide pullup is correct?

here is 2 pictures (from the net) and u can tell me, which is correct.

1: when your chest over the bar ---- here: u can go higher (help in MU)

http://paulbuijs.com/wp-content/uploads/2009/09/wide-grip.jpg


2: when your neck is in one line with the bar ( leaning back)---here: i think u can squeeze your back muscles much more

http://www.dieselcrew.com/wp-content/uploads/2009/12/24.jpg


I always did the same pullup as on the 1st picture.

Tell me guys what u think! i want to feel all parts of my shoulders!!


Thank you very much!

Greetings

maybe stupid question? i really dont feel my shoulders when i do pullups....u know what im saying

You should be doing both! Do the first for explosive pullups and your regular pullups should look like the second pic. Your shoulders get worked some but it's mostly back and arms. If you wanna work shoulders do more dips,tuck planche,pseudo planche,or planche pushups. Do lots of handstand pushups.

Yeah thank u for your answe. i do a lot of handstand pushups, dips, pseudo pp. etc. But i feel i have neglected rear deltoids (back of the shoulder).Only the rows work my rear delts well ( i definitely feel). But i cant do rows everywhere, only at home.

I will do both methods of the pullups, but which one that u recommend to develop my back of the shoulder?

http://t1.gstatic.com/images?q=tbn:cxahp44vJqt7NM:http://www.sci-unisonfitness.com/flash/rear_delts.jpg&t=1

Wide grip pullups and australian pullups( where your heels are on the ground,al kavadlo has a video of them). You could also do back lateral raises with some light weight if you want.

do phorm pull ups boii