So, if your goal is to build muscle or get stronger, it might be a good idea to use both exercises in a complementary way and include them in your workout plan evenly. There are a few other less common variations of these exercises that involve other types of grips, but I think the only other one truly worth mentioning now is the neutral grip. One of these days I’ll probably give it a legit try and see how it goes. Lastly, a small difference between pull-ups and lat pull-downs is that your core muscles get contracted as you keep your torso steady during pull-up exercises. Whatever it ends up being, some type of vertical pulling movement (be it pull ups, chin ups, or lat pull-downs) should typically be a big part of your overall workout routine, just like it is in the proven workouts I recommend in my Superior Muscle Growth program. It can strongly increase the risk of shoulder injuries as the wider the grip gets, the narrower the range of motion becomes. And is ding quick pull ups as apart of a cardio routine safe? Falling in line with your well-written post, this is why I typically like to superset pull-ups with chin-ups. and yes, do the grips of pull-ups or chin-ups influence width of the back. i do 6 sets of each grip but my physio has advised to rest for a bit which i struggle with so dropping the wide grip for a bit should help me. On the other hand, some people may find that a pull up grip is a lot more comfortable for their wrists and forearms than a chin up grip. Only way to know for sure would be to try it both ways and see which way you progress better. Then, gradually reduce that assistance until you can do it yourself. Those are the only form of chin ups I do because I want to target my biceps the most. Chin ups on the other hand use shoulder extension, where the elbows come down and back from the front (neutral grip fits in this category as well). I don’t need extra training on my biceps so I don’t really do chin ups. The shoulder range of motion for the chin up sits at roughly 163°. Any tips on going about this? With the chin ups and pull-ups, I also cheat in order to squeeze out the last few reps….and I cheat by having the bar low enough that I can jump towards the bar. A VERY wide grip just means a VERY reduced range of motion and a VERY high risk of shoulder problems. Beyond that, people with a preexisting history of shoulder problems may find that a chin up grip is a little less stressful on their shoulders than a pull up grip. The trick with chin-up is that you need to be quite strong to do them, and the more you weigh, the stronger you’ll need to be. But, it will all hit your biceps just fine anyway. FYI, I can do pull ups of my own weight to about 8-10 reps. How many dips can you do? If you have to choose one which one would be? as you do the pull ups remember … Also, I tried closed grip chin-ups and I immediately started getting a pain in my elbows! check it out, it’s a fantastic and quite difficult variation. And from there, go for 2. there are several variations that focus on one arm over the other, while the other arm assists, that will build up power and get you closer toward the one arm chin up. – anything (i.e. So exercises that allow my back and shoulders to take most of the load are easier than ones that require more bicep. A question about programing: In your opinion, what is the best set/reps scheme to use in the weigthed chin-ups? assisted pull-up machine) is more similar than the other two to the magnitudes of muscle activation in the traditional body weight pull-up. However, Sobuta says chin-ups differ from pull-ups in one major way. Maybe its because I’m a woman, and I’ve just started weight training. Then 1. I know you mentioned the idea of doing one grip for 8 weeks and then switching to the next – but what are your thoughts on varying the grips during each day’s sets? Nice article. Back in my early 30s I would work out with weights a lot and was able to do 15 wide grip pullups, then do more sets until failure. Thats quite clever, I have to say. There's no question that the pull-up builds overall pound-for-pound strength better than the pull-down. But, generally speaking, lowish reps (especially on a consistent basis) are probably not a great idea for your elbows which tend to get cranky from that sort of thing. In fact, both are beneficial if you want to sculpt a wide, v-shaped back. I been doing them for a while now and started adding weight, so far I am at BW + 25 lbs and don’t feel any pain in my elbows whatsoever so I was wondering how they destroy them. I felt the mid back- center area stiff upon starting this palms forward chin up work out. Obviously too much volume doing one grip only. Q: Which is better chin ups or pull ups? i can usually do about 200 chins/ pulls over 12 sets so figure its not a bad workout, which gives me a firm physic. However, I have an odd shoulder blade abnormality that causes my left shoulder to pop when doing them (assisted). One of the strongest muscles for a pull movement is the latissimus dorsi (or “lat”). I am much hetter at pull ups, chin ups are not my best. When it comes to a pull up, you have pronated (which means overhand) grip with palms facing away from you. My question would be: if I keep doing those two things I mentioned; the biceps machine, and the assisted chin up. When is an ideal point to add weight? With a chin up you have a supinated (in other words – underhand) grip, which means that your palms are facing you. Then you’ll be able to judge by yourself which one will suit you better, or – more precisely – how to include each of this exercises into your workout plan. After a certain number of reps are achieved? i injured my shoulder and had an operation 11 yrs ago which unfortunately has come back with a vengeance. First some similarities – both exercising techniques work in a vertical pulling movement plane. It was a great arm blast, but definitely over done. I’m just a teenager. Now pull your arm down as if you were doing a pull-up or chin-up. I think there is nothing wrong with doing a high volume of sets twice a week, but the muscles have to be attacked at different angles. It will make the exercise much more effective, and soon you’ll be able to put all this theory about. If so, that’s not something I’d be a fan of just from the perspective of wrist/elbow health. A common misconception is that the pull up is better for lat activation than the chin up. I wish someone told me NOT to do extra-wide behind-the-neck pullups. And no, I would absolutely not make pull-ups a form of cardio. It’s one of my all time favorite (and strongest) exercises. So even if I only get 2-4 reps with the palms-rearward grip — post palms-forward — it allows extra repetitions that I couldn’t achieve after failing to continue with pull-ups. For pull-ups, you are afforded a As you stated in bold, use various grips for safety. I lost 40 lbs about 4 years ago and have kept it off. There’s just way too many stupid things I’ve seen people do during these exercises to cover them all here, so I’ll just simply say to use proper form always. Get my best diet and workout content, and never miss an update. With sufficient time and consistency, you’re going to reach a point where you won’t need any assistance at all. But again, that’s just a generality. Going “as wide as possible” is pretty bad advice for a whole bunch of reasons. I wish I could get one. But I abhor once a week body area workouts. I wanted to ask them, but was too nervous to ask them. Body weight options, dumbbell options, and resistance band options. 170+ home exercises to choose from, with video examples for each. The iphone key boards are sooo small. Been doing them almost every day back in school. Pull ups place more emphasis on your lats than chin ups do mainly due to your biceps being in a slightly weaker position. Could you elaborate on how natural grip compares to the other two? Way around, which is better for lat activation than the pull-up builds overall pound-for-pound strength better than the.! Whenever you workout your body, you ’ re similar exercises for sure would be the... Weight plates, this is actually my second read of this two exercising techniques is evidently superior secondary... And strongest ) exercises easier / safer for my shoulders than pull-ups, this is nothing more than years! 8-10 of each is unbelievable clearly states pull ups engage different muscles help! 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