Save my name, email, and website in this browser for the next time I comment. But there's really no need for debate. 2. The towel chin-up will help build up grip strength as well. This is a true power move and will provide quite the challenge if you attempt it! A supinated grip (chin up) allow to fully use the biceps during the motion. For full functionality of this page it is necessary to enable JavaScript. This will focus on your upper lats if you choose this grip type. Today we battle it out with pull-ups vs chin-ups to see which is best for bodybuilders and athletes. Please log in again. You’ll do a traditional pull-up but with a twist. Wear Pull-Up Gloves for a Safer Workout. Old School Labs™ is a brand of COSIDLA Inc. The main difference between chin-ups and pull-ups is how you grip the bar. The classic pull-up is performed with an overhand grip (palms facing away from you) and hands slightly wider than shoulder-width apart. Sounds like both you and your wife are having great results! Left: chin up; Right: pull up. Which one will bring you better results depends on you, your personal strengths and weaknesses and what’s most relevant to your training goals – if your biceps are in fantastic shape and you’d like to focus on the back, perform more pull-ups. Then, once you’ve got your grip strength ready and think you can handle all your body weight, go for it. To work the full movement, Fell says to use an assisted chin-up/pull-up machine to build up the strength to get your head over the bar. You still have to pull your body weight up, but it’s considered easier than a pull up, and much easier than a chin up. Disclaimer: The statements on this page have not been evaluated by the FDA. Hang to … Keep moving until your hips and legs are about a 45-degree angle to the floor. Beginners should focus on chin-ups first while bodybuilders can perform either or both depending on the muscles they are focusing on. The best thing about these two exercises is that there are several variations you can do. To determine the different ways the chin-up vs pull-up exercise activates muscles, we check the research. In this study, Electromyographic (EMG) signals are used to examine muscle activation patterns and kinematic differences in three exercises: Average EMG muscle activation was as follows for each muscle group: During the chin-up exercise, the pectoralis major and biceps brachii had the highest activation. Continue pulling yourself up until your collarbone passes the bar and your chest touches the bar. (Chin-ups are performed with the palms up, while pull-ups are performed with the palm down). The movement is essentially the same, except that this variant employs an underhand grip (palms facing towards you) with hands narrower than shoulder width apart. To get an all-around upper body workout, incorporate both into your back day. If you want to focus on your traps and lower lats, focus more on pull-ups. By lifting your own body weight, you will be enjoying benefits like building upper body strength and muscle mass. Working the upper lats, pecs, and biceps means you want to focus on chin-ups. If you’d rather focus on your upper lats or biceps, then add chin-ups to that day’s workout routine. Pull up and Chin up Equipment You can perform these exercises on anything that safely allows you to hang at full stretch with your arms extended. A … Do you prefer pull-ups vs chin-ups? If you have a bodybuilding goal, would you rather do chin-up vs pull-up? You’ll perform the chin-up that’s most comfortable for you, but with added weight. The main difference when comparing the chin-up vs pull-up is the grip used. This move is a popular military testing exercise, but also helps improve grip strength. When comparing the differences, here is what they found: Also noted was that differences in body composition affected numbers in men more than women. This is a more advanced exercise and will target the entire back to really give your muscles a workout. Don’t let them touch the platform, but know that it’s there to step down when you become too fatigued to hold on. Keep working on this technique until you’ve been able to hold the flexed arm hang for at least one minute. To do this variation, grab the bar like you would a hockey stick and keep your hands close together. When you climb you do so with your palms away from your body (in Pull up fashion), in most cases. Stand on a box, bench or chair until your chin is above the bar. When it comes down to the battle of pull-ups vs chin-ups and what’s best for bodybuilding, it depends on your goals. Whenever you workout your body, you’ll use primary and secondary muscles. The Golden Era’s own Iron Guru, Vince Gironda created this technique. What Exactly Is a Pull Up? Then, add on a few more seconds in the downward phase. Chin-ups are also a great way to mix up your back or bicep training and enhance your strength gains. Take this study, for example. The difference here is how those muscles activate during each exercise. It is a Devils Ivy! Regardless if you’ve done pull-ups or chin-ups before, you may make some of these common mistakes. With a pronated grip, grab the bar. Chin-ups: Benefits. Chin-Ups = when your palms are supinated (underhand grip), facing towards you. Chin-ups and Pull-ups are very similar exercises that work the same muscle groups. If you’re just starting out with these exercises, you’ll want to start with the easier of the two. Pull-ups are where the palms face away from you. The thought here is that the wider the grip, the wider the lats. Chin Ups = A supinated (underhand) grip where your palms point inwards so that they are facing you. This is a neutral pull up. Pullups are often done at a wide-grip or at shoulder-width, and chin-ups are usually done at shoulder-width or narrow-grip. So, a pull up and a chin up work exactly the same back muscles. Many people use the words “pull-up” and “chin-up” interchangeably, but they’re actually two different exercises. Final Verdict: Chin-up vs pull-up? There's been a lot of debate over which one is superior. Whichever day is back day for you, make sure you incorporate pull-ups, chin-ups or both. Breathe and repeat the pull up. Keep your chin parallel to the ground and above the bar throughout the hold. Perform a different variation or use the traditional pull-up. Here are some different variations of the chin-up you can try. This move can also help with grip strength. People also like to argue about which muscles the two variations train. With these two compound exercises, is one better than the other? Once you’re able to breeze through at least 10 reps of chin-ups with perfect form, you’re ready for weighted chin-ups. Now this is a really lovely devil’s ivy cultivar, which has much lighter variega A slightly wider grip will target your biceps and lats while a standard grip blasts your biceps and upper back. Improving grip strength is important for certain sports that require a solid grip like: Chin-ups can also improve speed for baseball pitchers and tennis pros. During each phase of the chin-up, count so you take at least five more seconds on the upward phase. We’re happy to hear that you enjoyed the article, Mark! Chin-ups refer to a supinated or underhand grip. In comparing the muscles worked in pull-ups vs chin-ups, you’ll find them to be the same. And when you put pull up vs chin up, it turns out that during the pull up there is elbow extension, but not supination. These exercises can help improve upper body strength a great deal, and grip strength. The primary muscles used for these exercises are the latissimus dorsi (lats), biceps, and trapezius (traps). If you struggle with even doing a chin-up, there are some things you can do. These were just a few of the variations you can try that will provide a new challenge to your workout routine. Door Pull Ups. Due to gravity pulling down on you the muscles will receive a nice workout, although the … For bodybuilders, pull-ups will target your traps and lower lats. Even an extra 10 pounds can create enough resistance to provide a challenge. Both exercises will help you build grip strength. Or, you’ll go up then down and half-way back up before coming back down again. Also, the pull-up is a better choice if back development is your priority, or even if you’re looking to correct your posture.eval(ez_write_tag([[580,400],'fitnessandpower_com-box-4','ezslot_3',109,'0','0'])); The chin-up is the underhand alternative of the pull-up and most lifters find it easier to perform than the latter. Please use any of the following browsers to make. The other thing to consider is that the wider the grip, the less range of motion you have to complete the exercise. Informative and inspirational! This pull-up is all about the grip style. This move allows you to do the chin-up move without having to hold up all your body weight. Let us know what works best for you in the comments below. This grip style and exercise allows your arms to go through the entire range of motion, which is limited with the pull-up. At this point, you probably have a better understanding of the differences and similarities between chin ups and pull ups. Old School Labs™ products do not hide behind proprietary blends, contain no artificial sweeteners or artificial flavors, and are manufactured using only high-quality ingredients. Keep your elbows bent the entire time to activate the biceps and forearm muscles. The difference here is to do both the upward and downward phases in slow motion. The most common mistake people make when doing a chin-up or pull-up is trying to create momentum. It’s best to incorporate both exercises into your routine multiple times throughout the week – perform them during the warm-up before a lifting session or use them as finishers to your back workout. Why focus on the chin-up instead of the pull-up? In comparing pull-ups vs chin-ups, experiment with different grip types. Chin-ups work the biceps slightly harder, pull-ups work the lats slightly harder. Compare this chin-up variation to the traditional and see if you can beat your max reps and sets. The momentum caused by swinging your legs can make you lose your grip on the bar. Step off the platform and hold your legs rigid. If it’s the other way around, add the half rep on the upward phase. This thought process is not only wrong, it can cause shoulder injury when done with either exercise. While they look similar, there are some key differences between these two exercises. Once you’re ready to do a pull-up, you can do some of the same assisted movements. To increase the challenge and resistance, leave your feet on the floor. You could be aiming for your chin to go above the bar or you might want to pull higher and get your chest to the bar. Chin Up vs Pull Up: What Muscles Used? From there, add in different variations to really mix it up. Chinup vs. Pullup Muscles Worked Westend61 Getty Images The chinup and pullup have a similar movement pattern, so the vast amount of muscles they work will have a high carryover between one another. Chin-ups are where the palms are facing you. Do you prefer one over the other or do you use both to complete your upper-body workout? Studies have shown that compared to chin-ups, pull-ups enable greater lower trap activity and a slightly better engagement of the lats, while another study found that the chin-up stimulates far greater bicep activity than the pull-up.eval(ez_write_tag([[300,250],'fitnessandpower_com-banner-1','ezslot_0',110,'0','0'])); So which one is the right exercise for you? Some will be harder than others and what’s hard for you may not be for someone else. Pull-ups provide lower lat and trap focus while chin ups are great for biceps, pecs, and upper lats. Both men and women could perform more weighted reps of pull-up maxs to lat pull maxs. We bet you won’t be able to at first. Certain variations of each exercise (discussed in a later section) can use other grip types. Any products seen or mentioned are not intended to diagnose, treat, cure, or prevent any disease. Chin-Up vs Pull-Up: Does One Beat the Other? 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