Pull up vs chin up, how should you use each one in your training?
What is the difference between a chin up and a pull up?
Chin ups and pull ups are two different exercises, but they are both bodyweight pulling movements.
The difference between pull-ups and chin-ups is the grip you use to perform each one.
Pull-ups use a wider grip than pull-ups, so your hands will be further apart when performing a pull-up exercise compared to a pull-up.
Pull-up grips are supinated while pull-up grips are pronated.
- supinated it means you grab the bar with an underhand grip.
- pronate it means you grab the bar with an overhand grip.
The terms “pronation” and “supination” refer to the direction in which the palms of our hands face while we grasp an object such as an Olympic bar to exercise with them.
Pull Up vs Chin Up: Which is better?
Pull-ups are great for your back, but pull-ups hit your biceps and lats better.
Chin ups are easier to learn than pull ups because they use less force and more technique.
Pull-ups require more strength and can be difficult at first if you’re not used to it.
Pull Up Vs Chin Up: What muscles do pull ups work?
Pull ups are a strength exercise for the upper body.
Pull-ups work your upper back, lats, and biceps. You can also target your core muscles when doing pull-ups. The muscles of the lower back, shoulders, and forearms are also worked by doing pull-ups, as well as the muscle groups of the chest, triceps, and trapezius.
What muscles do chin ups work?
- Chin ups work the biceps, brachialis, and forearms.
- Chin ups work the lats, rhomboids, and middle trapezius.
The chin up is an upper body pulling exercise that uses your own body weight to challenge you.
It is an alternative to doing pull ups on a bar, which is difficult for many people due to shoulder flexibility issues or strength deficits in the back muscles (doing weighted pull downs would be better in this case).
The chin up puts less stress on the shoulders than a pull up, but more stress than a lat pull down.
Lifting vs. Chin Up: How to do a pull up
Pull-ups are an excellent exercise to strengthen and develop the back in general. They work your lats (latissimus dorsi), biceps, and forearms, as well as your core muscles to support your body weight.
Pull up bars are usually placed on top of a door frame or wall, making it easy to take a break when you need to.
While doing pull-ups is a great way to start exercising at home, there are several variations of this exercise that can help you challenge yourself or even make pull-ups more effective. Here is a quick guide on how to pull up correctly:
- Grab the bar with your palms facing away from you
- hang from the bar
- Inhale and strengthen your core and grip
- Contract your lats and brace your upper body to start the movement.
- Keep your body straight throughout the movement.
- Pull yourself up until your chin is above the bar (or just below if this is too hard)
- Pause, then slowly lower back to the starting position
Lifting vs. Chin Up: how to make a chin
A chin-up is a simple exercise that requires no equipment (other than the bar) and can be completed anywhere; you don’t need to be a gym member to do it.
The key to doing a chin-up correctly is to grab the bar with your palms facing you, hang from the bar with your arms extended and legs slightly bent, lift until your chin is on the bar, lower back down to begin. position, then repeat for the required number of repetitions.
If you’re new to this type of exercise (and even if you’re not), start by hanging from an overhead bar using only one arm at a time for as long as possible before switching arms. Then move into a two arm hang for 30 seconds at a time before switching back to one arm again. This will help prepare your body for heavier lifts later on!
- wide grip
- Alternate grip (pronation, then supination)
- Kipping Pull-ups
- One arm pull ups
- Weighted pull-ups (with weighted vest)
- Band Assisted Pull Up
There are several different variations of pull-ups, including:
Close-grip pull-up: The bar is closer to your body than with a normal pull-up. This makes it easier to use to pull your body up. It also puts more pressure on your biceps and makes it harder for your back muscles to engage during the pull-up movement.
A close grip can be done using one or two hands on a bar or rope, depending on availability and team preference.
Which ones are better for beginners?
Pull-ups are easier than pull-ups, but use your biceps more.
Pull-ups are better for upper back strength and endurance, while pull-ups are better for the biceps.
Beginners should focus on pull-ups first, then move on to pull-up variations once they feel comfortable with the movement.
Due to its level of difficulty, beginners should not attempt pull-ups or weighted chin-ups until they can easily perform several sets of 10 to 12 reps with bodyweight with good form.
They are similar, but not the same
Although similar, pull-ups and pull-ups are not the same exercise. They differ in several aspects:
- Pull-ups are easier than pull-ups because you use your biceps to bring your arms together at the top of a pull-up, thereby shortening their range of motion. Pull-ups require more strength from the lats to lift the body weight, as well as flexion from the elbows (which is necessary for a full range of motion).
- Pull-ups work the biceps a bit more than pull-ups, while pull-ups involve more contracting of the lats (the muscles along both sides of the spine).
- Pullups are more difficult than Chin Ups because they require a greater range of motion, basically going back and forth between full extension (arms completely straight) and full flexion (arms at 90 degrees with palms facing out). . By contrast, during a full rep on a pull-up bar or machine, your arms travel only half this range; They start out bent at 90 degrees but end up nearly straightening over time due to gravity pulling them down.
Lifting vs. Chin Up: Learn more
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