If you’re confused about whether there is a difference between the pull-up and the chin-up, there is, and the answer could change the way you build muscle and strength.
Pull-ups and pull-ups are functional upper-body exercises that strengthen your arms, shoulders, core, and back through a single movement. But the way pull-ups and pull-ups differ (while looking pretty much the same) is down to the grip, which means What they target your muscles also varies.
Adding these functional exercises regularly to your workouts can also help improve overall mobility and flexibility throughout your body, keeping you limber as you age; this includes pull-ups and chin-ups as they can help you lift your own body weight. But this exercise is not easy and many people need the help of home gym equipment and the best resistance bands to achieve them.
If you choose to stick with it, the reward (and satisfaction) is huge, and there are plenty of variations you can try along the way. Below, we cover the key differences between pull-ups and chin-ups, which muscles they target, and the benefits of both. To learn how to do side bendsor read on for more.
The difference between the pull-up vs chin-up
If you’re considering the pull-up vs. chin-up, it’s all in the grip. For a chin-up, your hands will be in a supine position (palms in), while a pull-up adopts a overhand grip (palms of the hands facing the other side). Regardless of the variation, make sure your thumbs are fully wrapped and keep your arms under the bar to prevent elbow flare.
A pull-up also requires a slightly wider than shoulder-width hand position, while a chin-up allows you to narrow your grip. Both are solid options for building upper body strength and improving functional movement, so it really comes down to preference.
Pull-up muscles worked vs pull-up muscles worked
The pull-up and the chin-up use the same movement pattern (bringing your body weight toward the bar), so they both use most of the same muscle groups, such as your back muscles, shoulders, arms and trunk. However, the emphasis differs.
Pull-ups use more of the anterior chain (the front of the body), meaning the chest and biceps, using the supine position of the hands, while pull-ups emphasize the posterior chain (the back of the body).
According to research published in the sports science (opens in a new tab), the main muscles activated during pull-ups include the biceps, pectoralis major (pectorals), latissimus dorsi (dorsal dorsi), teres major, posterior deltoids (back of shoulders), and deep core stabilizer muscles ( among many other supporting muscles). Pull-ups work the same muscles with an emphasis on the lower trapezius (traps), a muscle crucial to supporting the scapula.
Pull-up vs chin-up: which is better for building strength?
Neither option is superior, and both are equally helpful in building core strength and can improve forearm strength, grip, and core stabilization. If you tend to overwork your biceps, opting for a pull-up might be more beneficial.
On the other hand, if you want to improve the strength of your biceps, you will activate them more during a pull-up. You can also give these best bicep exercises an opportunity if the plan is to sculpt sinewy arms to be envious of.
Benefits of pull-ups vs benefits of chin-ups
In addition to strengthening the upper body, both exercises are functional movements that mimic everyday life. According to Harvard Health (opens in a new tab)Bodyweight training (also called calisthenics) is a commonly used training method that improves coordination, balance, and endurance by working multiple muscle groups.
Pull-ups and chin-ups also require a good grip, which can improve your ability to lift more weight during barbell weight training exercises like a romanian deadlift or front squat. If you perform pull-ups regularly as part of your resistance routine, you may notice improved definition in your biceps and back of the shoulder; in part due to the emphasis on them during the pulling phase of the movement.
How to do a pull-up vs how to do a chin-up
The motion is the same, except you’ll turn your palms in or palms out. For pull-ups, go for a slightly wider grip, while shoulder-width works better with pull-ups and will create a curving motion compared to pull-ups.
Stand under a bar and grab it with both hands, wrapping your thumbs around it. Practice contracting your whole body, then roll your shoulders back and down. Start hanging from the bar, then engage your lats, shrug your shoulders slightly, and lift your chin above the bar without rocking your body or protruding your chin. Slowly lower back down with control.
Pull-up vs chin-up: which is easier?
Is a chin-up easier than a pull-up? Technically, yes. Pull-ups are said to be easier due to the increased assistance of the biceps during the pull, and most people have a higher base level of bicep strength compared to the lateral approach to the pull.
Research (opens in a new tab)(as above) shows that the shoulder and arm position of the pull-up can also feel more natural than the wider pronation of the pull-up. If you have a shoulder injury, a chin-up might feel more comfortable because your elbows are in front of you, putting more emphasis on your chest and bicep muscles, and your shoulders will externally rotate.
However, mastering a pull-up is technically more natural, as the grip requires the elbows to move to the sides under the bar, which is how you’d expect to climb a wall. However, this puts more pressure on the shoulders and is less beneficial for beginners learning the movement.
Looking for more chest and back day inspiration? These 5 Breast Day Variations will strengthen the upper body and learning how to do lateral raises could sculpt more defined shoulders.
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