CHIN UPS vs. PULL UPS - The Difference, Muscles Worked, and Benefits
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- čas přidán 20. 02. 2019
- Chin Ups Vs. Pull Ups
The main difference between chin-ups and pull-ups is the hand positioning. For the chin-up, the palms will be facing you, and for the pull-up the palms will be facing away.
Chin-Up Vs. Pull-Up: barbend.com/chin-up-versus-pu...
The change in hand position is a small difference, but it shouldn't be overlooked. Each of these movements come with their own set of strengths and benefits.
For example, the chin-up will utilize the upper arm musculature (biceps brachii) to a higher degree, so it's great for building bigger biceps. On the other hand, the pull-up is an awesome tool for building wide lats and a big upper back.
In training - no matter your preferred lifting style - it's important to use both variations to improve upper body strength, power, and size.
Beginner Pull-Up and Chin-Up Variations
If you're struggling to achieve your first pull/chin-up, then there are two methods we recommend to get you to your first rep.
1. Timed Holds - These can be performed, at the top, middle, and bottom of the movement for amounts of time based on your fitness level.
2. Eccentric Tempos - This method is great for improving your ability to hold and support your own weight without the support of a band.
Do you use chin-ups and pull-ups in your training? If so, how often do you perform them?
Leave a comment below! - Sport
This what i was searching for. Simple , straight to the damn point.
100%
Unlike other youtubers taking awhile to get to the point LOL
Yeah fuck Browney
Fantastico
For real . Can't stand a 15 min video of them talking in circles
Chin-Up used to be more difficult for me because I learned and continued with pull ups first. Now I am focusing on Chin-Up and it gradually is catching up with my pull ups.
Man the pull-ups are so much harder.
Fr
Facts.
Yeah bro, luckily at gyms they got assisted pull up machines to take away some weight and help you work up to it. I used to struggle with pull ups but now they’re easy! You can do it!!
@@YaBoiGotThatSauce Haha 11 months ago I was saying that - but I've worked up to the point where I can do 30 each day (broken down into 5 sets of 6 reps). I think my best day was when I did 60 pullups, 3 different sessions throughout the day at three different pull up bars outside. Haha. You can do what you set your mind to fellas. Now pullups have become a way of life for me.
@Fitness4 life I've gained some muscle but they stay relatively the same size. I have about the physique of Charlie Hunnam if you look at the pics of him on google when he's at the pull up bar + doing dips. That type of muslce.
One of the best videos I have seen on pull-up training 👍👍 definitely deserves more views
Thank you! - Jake
No intro, straight into it, great video. Very helpful information too. More please
Great video: simple, straightforward and informative.
Good vid....simple and straight forward. Articulate and clear. Thank you.
I have been doing pull ups/chin ups for over 20 years and I will say that as I have gotten older; pull ups put more pressure on my shoulders, even when doing them correctly. Chin ups are not as challenging on your shoulders. However, I have noticed that chin ups tend to put some strain on your forearm tendons. The older I get, the more I worry about which type of exercise is the best with the least amount of injury. I have found that neutral grip pull ups are the safest for me. I still do all the various forms but I now tend to do more neutral grip than anything else.
Apparently rounding your back at the top of a pullup can mess with your shoulders so maybe that's why? It would also explain why neutral is the most comfortable since you can't really round your back when doing them.
best is neutral, you avoid injury which comes from pull ups to shoulder.
and you avoid the injury you get on chin ups.
neutral is the way to go
Well and as long as you are exercising as you get older you should be good. My grandpa never really worked out but he was always taking care of the yard. He kind of stopped because it’s been hot and he gets tired now. But without that little bit of movement his back locked up and he basically yells when he gets up. It’s sad to have seen him get like that but that just proves you’ve got to keep going
@@JoshuaBegin Sorry for the late reply. I do think about this as well. I do my pullups in 2 places. One in a doorway pullup bar and also outdoors at the park nearby where they have a dedicated pull up bar. I feel like I might be rounding my back when doing doorway pullups simply because of the lack of movement in the closet(that is where i have the pullup bar installed.) But when I am at the park I am able to take a more correct posture. Also, in my more advanced age, I notice that the pullups are actually much easier when I incorporate them into a running routine. So, I will go run 4 miles or so around the park and every lap I will do some set of pullups. It is easier for me to do 10+ pullups at the park in the middle of my running instead of doing them cold in my house. Again, these types of things were a non issue when I was in my 20's and 30's.
that explains why i find chinups easy and pullups hard. i have genetically powerful calves and forearms, i think i could have been a boxer
Great video. Got the answer i was looking for
Great video, informative with a perfect demonstration. Also this guys back and lats/scapula area is just monstrous. Thx for the video!
thanks man, straight to the point and very informative
subbing now
Very concise! Thank you.
Great video 👍🏼
My problem is, for the first time today, I was able to do chin-ups, 5 at most in a row, but I can’t even start to do a pull-up yet, however, I don’t have a bar to use, so I’m having to use a door frame, so hardly anything to grip onto, great video btw, thoroughly enjoyed it though
Try getting a door pull up bar. It’s a pull up bar you can put in your door frame.
Pull ups are straight up harder to do because of the multiple muscles it involves that have to be strong.
What id suggest for pull ups is... try to do a half pull up kinda like how some people do quick push ups... don’t go all the way down... pull up to the bar and do like crunch pull ups if that makes sense... don’t extend ur arms all the way down just keep the pull ups at a pump type motion until you feel comfortable enough to start doing pull ups full out
@@EYELOVEMUSICSOUL I also just saw Scapular Pull Ups recommended for beginners. You hang on the bar and don't curl your arms, just pull yourself up a few inches using your shoulders. It strengthens those back muscles so you can eventually do a real pull up.
Having no pull up bars to do pull ups are the saddest thing for me
This is awesome!!! Thanks!!
Awesome guys! Subscribed
Great video, explained well
Great video thanks 👍
Very good thank you for your teaching!
Thank you sir
Just found this channel and I have to say that it is one of the best, great job keep it up
Thank you! - Jake
Good coverage on muscles thanks its gonna help me out alot. Just goes to show that just putting your chin above a bar is more indepth than you think . Cheers.
Great video. Thanks
Agradeço o vídeo! 👍✌
wOw... That was helpful.... Thanks for sharing
One of the best exercises :)😊😉👍
Ty
What about the neutral grip?
Sarut mana! Thancks from Romania!
Best describe 😍
Please can you tell me the muscle activity (lats) between neutral grip and chin up ?
Pull ups work you upper back & Chin ups work you lower
Hi, I hope you can help me with this question, so my back workout at the moment works the biceps, then every muscle in the back from biggest to smallest respectively. Because I work the lats after the biceps, first do 4 sets of different types of chin ups to 80%, then after that start with wide grip pull ups.
My issue is, the pull up is so much harder than the chin up, so with my bicep already tired and unable to support, I barely pump out 5 reps with my head over the bar.
Am I doing something wrong? Should I work the lats before the bicep, or at least start with pull ups rather than chin ups? I would love to hear your insight, or anybody elses for that matter (:
Would pull ups or chin up work the middle/lower traps best?
I've added rubber bands to my pull/chin up bar and it makes a huge difference for beginners like me. Otherwise I would have given up already. These are not easy!
Yeah resistance bands/assisted chin ups are great. Also, in high school just hanging and holding the muscles tight worked for me.
I still use door frame which is a bit painful but also good to improve hand muscles
I remembered I had a pull up bar and never used it. It was only years later, I discovered rubber bands, wish I knew back then.
The green arrows on the scapula helped a lot with pulling the scaps properly! I thought I had to push down the scapula from the top of my shoulder until today! Thanks a lot!!!
Amazing! Thank you for watching. - Jake
Chest to bar pullups vs chin over the bar. Why? & how to get there would be a great vid? I just subd. Good vid.
Done! We'll get this topic in the works. Thank you, Robert! - Jake
@@Barbend I have tried pretty much everything I have ever learned through the internet. I am lean & getting older, but I do not accept that is the reason...
daaaaang, that guy’s back 😍
His back is okay. It's all about his face.
Binary Void Honestly, I'm not a huge fan of the face... 😅 - Jake
*BEGONE*
Quit objectifying him perv
@kidphresh2000 Except this is plain weird.
Please do one with clean and jerk vs. jerk and clean. I personally do the latter a lot more and I do notice it has resulted in one arm being much stronger than the other. Especially in terms of grip strength.
That made me laugh. Smh
What should be pull ups to chin ups ratio?
Which one is better for chest ?
So which one works the forearms
True.
the way I do it is I keep my forearms straight, causing me to go out further away from the bar, and then back in closer. dunno if its worse or better, thats just the way I do it
Do pull ups or chin ups work the *upper* trapezius?
I do Chin ups (Weighted) Bb rows and deadlifts. Is this enough for back?
That's a loaded question! Enough should be determined by your current training age, history, and goals.
IMO, if you're looking to improve general back size and strength, then those are probably enough to get you by assuming you're loading adequately and have enough volume on a weekly basis (plus you're on a program that's well-rounded). - Jake
I could do no pullups and only 1 chinup..
Sike its been 2 months i do 15 pullups with rockhard form and 30 chinups..are these exponential? because when i used to do 10 pullups i could do 20 chinups
Truly inspiring! You're one of the calisthenics athletes don't got me interested into doing calisthenics. I started last year and never want to stop. #monkeybargym
Is chin up good for chest too?
I did not know the difference and just did both chin and pullups, only 2 sets of 10 reps a day. But one set was chin and the other set was pull .... 🤷🏽♂️
His traps is on fire
Thanks love chin ups
My pull up game is very strong but I suck at doing chin ups. How come?
Close grip chinups for biceps!!
I do 2 sets of pullups followed by 2 sets of chinups all 15 sets back to back for best of both worlds :) i should start doing those 7s holds you mentioned tho
Look at those back muscles
A friend of mine did pull ups 200 times for 2 hours. He can fly now
when I do bar chinup it hits my abs. when I do bar pullup it hits my back. when I do ring pullup it hits all of the muscles and stay away from hurting my joints
Best
Lol where did you buy that bar?
sadly i can only find a spot in our house only for chin ups 😅 btw thanks for this!
Im so heavy (250lbs) that there's no need to have weighted pullups for now that is Im losing weight atm so pullups/chinups are hard
Do both
We agree!
My biggest dream is to do a pull up. I tried a Lot and now I am 45. Still trying. But i can do 4-5 chin ups.
It's easy to do a chin up for me but I find doing the pull up more restricting
Nice work! How many chin ups can you do??
I still prefer to do = Chin-up + Pull down
If we are newbie or beginner, we should start with chin ups or pull ups
Many find chin ups easier
Chin ups because it’s easier in theory :)
But chin ups can lead to pull ups!
Can you do chin ups yet?
@@sean.momentum THANKS FOR ASKING, and YESSS i can do 2-3 chin ups in a row now, ik its not that much but im happy w that
@@Deliriooss I always told my clients - when you can do 2-3 it’s only UP from there! Great job!!
“Once your chin reaches the top”
I wish I knew that feeling :(
Waaahhhh, I miss so bad the bar😭
It was my favorite exercise at gym alongside squat.
I always loved strengthening my back and legs😍.
Time to start again after two years out💪🏼💪🏼💪🏼
You got this!! - Jake
hey, you can grab one online since you can't hit the gym rn for only $20-$30. I've had mine for years and it's still held up but it was around $60. This is the link if you want to check it out but cheaper ones work perfectly as well. The reason I got a more expensive one was that I'm pretty sure it's gonna last way longer, which it seems to be doing. www.amazon.com/Diaclara-Doorway-Portable-Chin-Up-Exercise/dp/B086ZTCVDN/ref=sr_1_40?dchild=1&keywords=pull+up+bar&qid=1589481263&sr=8-40
- Also Jake!
the chin up feels better for me. I get a better pump from doing repetitions of chin ups. I can do pull ups as well but the movement feels awkward and doesnt get me the "pump" that I desire.
same for me, a pullup makes me feel more hunchbacked and stiffer even a day or two afterward, I feel my esophagus or throat getting smaller or closed off as a result, plus my triceps get plenty of work on the bosu ball pushup/planks that I do, so chin ups will give me the bicep workout I need
I've done a lot of pull ups and chin ups in the past couple of weeks, but now after videos like this determined that I should just stick to chin ups with occasional pull ups thrown in front time to time. I know that military prefers or insists chin ups, but I'm not looking for military compliance or standard, but personal gain.
Plus, I have a right shoulder issue from my days as a baseball pitcher and chin ups seem to go easier on my shoulders than does pull ups.
Chin ups easier for me than pull-ups both are tough but I can at least do 4-6 chin-ups
If you want to learn pull ups the work on -
Lats
Traps
Biceps
Triceps
Grips
And your weight
Lol and your weight . do they burn fat . and thanks
Chin-biceps pull back
From being able to do 0 chin ups and 0 pull ups to not 5 chin ups and 1 pull up 😀
Love your body shape...Hope i have like yours..
You don't get anywhere by hoping. Work your ass off, and you'll get results.
When you started naming muscles it sounded like dinosaur names
I used to feel chin ups in my biceps until I developed my back and form. I say if you feel your biceps are working then you are doing something wrong
I'm a beginner... and it's so damn hard that can't even do 1 🥺🥺🥺
im having a hard tim getting my chin completely over the bar. is this a bicep issue?
no it’s a chin issue. do u happen to have a large chin?
@@sukdikfromdaback6647 how very helpful you are dear sir. but if I had a chin issue I would injure myself everytime i sneezed.
@@m2coy it's most probably you are low on energy or need to practice half reps and negatives before you can do that full rep
You just weak ASF because chin ups are the easiest 😂
chin up for pro
I thought when you have your chin up the bar it's called chin ups
i can do a few chin ups but i cant do a single pull up 😔
Chin ups is better for lats !!
Chin up help to height increase and this is harmful for high blood pressure????
They dont, the temporarily stretch your spine giving better posture until it compresses again
@@roku6194 okk..but helps to height increase??
@@SagarSahaOfficial no
@@roku6194 skipping helps to height increase???
@@SagarSahaOfficial kinda, basically as long as you do some sort of high intensity exercise often, it releases growth hormones in your body frequently, allowing you to reach your potential height faster. So yes
I prefer chinups as I get elbow pain and no pump in the pullup. Easy.
Try a neutral grip. Takes the strain off and is the best of both worlds