The Pull Up and Chin Up are two of the most popular bodyweight exercises in the world. They can both be done at any gym, in various parks, and even at home with pull up bars. What’s the difference when comparing these two manoeuvres and which is the best one for you?
Both of these manoeuvres require gripping an overhead bar and pulling yourself upward until your chin is above it. The difference is mainly in the manner in which you grip the bar. A Pull Up is completed with an overhand grip with your hands are positioned shoulder width or greater apart. When you do a chin up, simply position your hands at shoulder width apart, in an underhand position.
You can slightly alter these grips to target the muscles in various angles, but overall, this is the common way these routines are performed.
There are two significant things that differentiate these exercises, as similar as they may seem at first:
1. The Pull Up works mainly the upper back muscles with the shoulders and biceps as supporting muscles. The Chin Up places a greater strain on the biceps and less on the back muscles.
2. Chin ups are physically simpler to accomplish, since your biceps will be doing much of the work, taking the tension off of your back. This makes it easier for you to do more reps.
I recommend doing either of these exercises prior to any focused bicep routine as you want the biceps to be as forceful as possible when you’re finishing these exercises to help you do more reps.
Which of these two exercises should you do? Which one is better?
Neither of these exercises is greater than the other. It mainly comes down to what kind of shape you’re in. Pull Ups are very hard to do, particularly for beginners, so you may decide to build your strength progressively with chin ups. Many people who are fit choose pull ups as they’re the more intensive exercise, building more strength and attacking the muscles more directly. If you want to work your biceps a bit more, then Chin Ups are better; if you’re focusing on your back, then Pull Ups are the choice to make.
However, one of the fundamentals to ongoing fitness progress is variation, so you should try to mix it up a bit, doing both Pull Ups and Chin Ups periodically, occasionally even on the same workout. Both of these are difficult and widely helpful back exercises. Each will help you develop strength and build muscle tissue fast.
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