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Pull Ups vs Chin Ups: What's The Distinction? What Muscles Are Worked?

If you asked any smart trainer or strength coach to list the leading 5 workouts the majority of the population need to be doing, bring up and/or chin ups (or lat pull-downs) will usually be on every list.

It's just generally considered among the very best workout variations for constructing muscle and increasing strength in the back and biceps. It's also a typical "test" workout used to reveal you're at a certain level of strength and physical condition.

I obviously agree with this entirely, which is why every workout routine I ever create will ALWAYS include some type of bring up, chin up, or lat pull-down movement.

The issue however is that many individuals do not appear to recognize that pull ups and chin ups are NOT the very same thing. They're comparable workouts for sure, but using their names interchangeably is simply flat out wrong.

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In fact, there are really many distinctions and pros/cons in between them, and you 'd need to know them all to determine which one genuinely is best for you.

Here now is a break down of the significant distinctions between pull ups and chin ups ...

( * NOTE * KEEP IN MIND in whatever article also short article likewise uses pull-downs just the same.Very same.

Differences In Grip.

The first and most obvious difference in between a bring up and a chin up is the kind of grip being used.

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Pull Ups = A pronated (overhand) grip where your palms point outwards so that they are dealing with away from you. The most common grip width is just a little broader than shoulder width.

Chin Ups = A supinated (underhand) grip where your palms point inwards so that they are facing you. The most common grip width is shoulder width.

There are a few other less common variations of these exercises that involve other types of grips, but I think the just other one truly worth pointing out now is the neutral grip.

Neutral Grip = A "semi-supinated" grip where your palms are facing each other.

Differences In Movement.

While both workouts happen in the vertical pulling movement plane, and they both mainly target the back (particularly the lats) and biceps, the way they do it is a little various.

Bring up generally use shoulder adduction, where the elbows boil down and back from the sides.

Chin ups on the other hand use shoulder extension, where the elbows boil down and back from the front (neutral grip suits this category also).

The difference isn't huge and it does not make one workout better or worse than the other.

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It simply indicates that both workouts train the lats in a somewhat various method, and if your objective is to build muscle/get more powerful (and prevent overuse injuries), it would probably be an excellent idea to prevent always ignoring one kind of movement in favor of the other.

Differences In Strength.

Chin ups put the biceps in a stronger line of pull, so most people will normally be more powerful at chin ups than they are at pull ups.

For instance, if you can normally do 10 chin ups, you might only be able to do 6 pull ups. And if you're utilizing a lat pull-down machine with these grips or doing pull ups/chin ups with added weight, you'll often find that you can use more weight with chin ups than you can with bring up.

Likewise, most beginners to either workout (or simply beginners in general) will usually discover that they're able to do a chin up before they can do a bring up.

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For me though it's actually the other way around, which is definitely uncommon and kinda strange. Due to the fact that pull ups were the only vertical pulling exercise I did during my first few years of training, it's most likely. For many people though, chin ups will be your more powerful workout.

Differences In Which Muscles Get Worked.

Once again, both exercises will mostly train your back/lats and biceps no matter what. There are some minor differences in the degree in which those muscles get worked.

Given that chin ups put your biceps in a stronger line of pull, they'll usually hit your biceps a bit harder than pull ups will.

Alternatively, pull ups might hit your lats https://athleticsight.com/pull-ups-vs-chin-ups/ a bit harder, mostly as a result of your biceps remaining in a slightly weaker position.

Grip width also plays a role here too. The narrower your grip is, the more it will train your biceps. The wider the grip, the less it will train your biceps.

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Now, it was constantly thought that the difference in lat/biceps usage between bring up vs chin ups was quite considerable. Recent EMG testing reveals that, while these differences absolutely do exist, it's not that significant and absolutely not worthy of being the sole deciding element in picking one workout over the other.

I will point out though that if you tend to have an issue in fact feeling and using your back throughout back exercises instead of your biceps, you might benefit from using pull ups instead of chin ups when trying to remedy this problem, a minimum of at first.

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Distinctions In Safety & Comfort.

Like ANY weightlifting exercise, both chin ups and pull ups are perfectly safe ... unless you do something improperly. There's just way too many silly things I've seen individuals do throughout these exercises to cover them all here, so I'll just merely state to utilize correct type always.

There are some other general recommendations to keep in mind with these exercises.

For starters, any type of bring up, chin up or lat pull-down done behind the neck is possibly among the worst things you can do for shoulder health. Some people can do it in this manner for several years without any issue ever, however lots of people will generally establish issues over time. I don't suggest it.

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At the same time, a VERY wide pull up grip is another typical reason for shoulder injuries. Individuals (usually dumbasses and unaware bodybuilders) tend to think a VERY broad grip equates to VERY wide lats. Um, no.

A VERY large grip just implies a VERY reduced series of movement and a VERY high risk of shoulder issues. I personally don't suggest utilizing a grip any wider than just slightly outside of shoulder width.

Beyond that, people with a preexisting history of shoulder issues might find that a chin up grip is a little less difficult on their shoulders than a bring up grip. On the other hand, some people might find that a pull up grip is a lot more comfy for their wrists and lower arms than a chin up grip.

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And in regards to being the most total comfy and possibly safe grip for individuals with one or both of the above concerns ... it's most likely the less-often-available neutral grip. But again, that's just a generality.

A lot of people will never ever have a problem with any kind of grip. And the ones that do will simply require to experiment and find out which one feels finest for them.

Which Do I Utilize And Suggest? Which Is Best For You?

I honestly like and use both exercises, but if you put a weapon to my head (and why would you ever do such a thing?), I 'd say that I personally like pull ups finished with a slightly larger than shoulder width grip more than any other kind of chin up or lat pull-down variation.

My current personal record with this grip is my body weight plus an additional 65lbs for a strong 6-8 representatives (UPDATE: currently at 80lbs for 6-8 reps). It's one of my perpetuity preferred (and greatest) exercises.

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This is absolutely nothing more than a personal choice. I do not believe this grip will work any better or faster than anything else ... I simply personally feel greatest and most comfortable with it.

So then, which will work much better and quicker for you? Which would I frequently recommend?

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Well, putting the true finest answer of "do what's best for you" to the side for a second, I have actually discovered that the very best (and best) results come from using a mix of various grips.

Possibly do bring up for lower associates one day, and then chin ups for greater representatives another day (like I suggest in The Muscle Building Exercise Routine).

Maybe do chin ups for 8 weeks, then bring up for the next 8 weeks. Possibly provide that a shot for the 8 weeks after that and then start the cycle over once again with chin ups if your health club has neutral grip handles offered.

Of course, if you find that a certain grip feels more or less perfect for you, you need to make the apparent clever choice of using that grip more or less frequently. (And if you're presently not able to do any with your own body weight, here are some alternative workouts to consider.).