Pull-ups Vs Chin-ups: Which Are Best?
It can be easy to confuse chin-ups and pull-ups. After all, they tend to be used interchangeably during gym chat about calisthenic exercises, but there are many differences between the two — principally the grip used. However, they both offer a wide range of unique benefits that will upgrade your upper body training efforts and pack on serious muscle.
Now before you head to the bar, lets begin with a class in calisthenics by breaking down the muscles worked by pull-ups vs chin-ups, the benefits of each, how to do pull-ups vs chin-ups and the best pull-up and chin-up regressions to nail your first reps.
Which Are Better, Pull-ups or Chin-ups?
Both exercises are formidable contenders in your programme and offer many benefits. However, the answer to whether chin-ups or pull-ups are better for you, will be down to your goals, strength levels and preferences.
When comparing various pull-up grips and muscle activation, a study conducted by Valparaiso University Department of Kinesiology found that supinated pull-up grips (chin-ups) elicit the greatest muscular activation in the biceps and trapezius, while the neutral and pronated grip pull-ups elicit a more significant muscular activation in the latissimus dorsi. The researchers concluded that:
Chin-ups: People who wish to strengthen their shoulder girdle muscles overall but with an emphasis on bicep growth, should focus on incorporating more supinated grip pull-ups (chin-ups).
Pull-ups: Those who want to create more strength in their shoulder girdle with greater emphasis on the back muscles, should incorporate more pronated grip pull-ups in their workout routine.
For many who haven't nailed either their chin-ups or pull-ups yet, starting with chin-ups can be preferable, especially if they have more bicep strength. However, this will largely come down to preferences and body mechanics. Overall, choose a grip that suits you best, as both moves are efficient for building muscle and strength.
Are Pull-ups and Chin-ups Good for Building Muscle?
Yes. Both pull-ups and chin-ups are multi joint exercises (compound exercises) – meaning they work multiple muscle groups at the same time. This means you can stimulate more muscle growth in less time in comparison to working one muscle at a time with single joint exercises (isolation exercises). A review published in Sports Medicine, states that we should prioritise multi-joint exercises like pull-ups and chin-ups in order to save time.
When programmed to utilise progressive overload, we will certainly see benefits from both moves. Another review published in the Journal of Strength & Conditioning Research found that when utilising the programming principle of the progressive overload, compound exercises like pull-ups and chin-ups will generate mechanical tension, muscle damage and metabolic stress — the three key drivers for building muscle.
What's Are the Differences Between Pull-ups and Chin-ups?
Pull-ups:
Use a pronated (overhand) grip, with palms facing away from your body.
Predominantly work the back muscles, such as the latissimus dorsi (lats), with less emphasis on the biceps.
Generally considered more challenging because the wider, overhand grip limits the engagement of the biceps.
Often have a slightly more reduced range of motion for some people due to shoulder positioning and grip width.
Chin-ups:
Use a supinated (underhand) grip, with palms facing towards your body.
Predominantly work the biceps and trapezius muscles (traps).
Typically easier, because the underhand grip allows for more muscle groups to get involved, providing more pulling power and making them more suitable for beginners.
Allow for a fuller range of motion for the biceps, potentially making it easier to pull higher above the bar.
How to Do Pull-ups
Hang off the bar with an overhand grip, palms facing away from you, grip slightly wider than your shoulders.
Hit a fixed position with your abs engaged and body locked with either your legs completely straight and feet flexed or knees bent with your feet tucked behind you.
Initiate the movement by pulling your shoulders away from your ears.
Pull your elbows down until your chest touches the bar.
Lower back down under control, ready to repeat.
How to Do Chin-ups
Hang off the bar with an underhand grip, palms facing towards you, grip in line with your shoulders.
Hit a fixed position with your abs engaged and body locked with either your legs completely straight and feet flexed or knees bent with your feet tucked behind you.
Initiate the movement by pulling your shoulders away from your ears.
Pull your elbows down until your chest touches the bar.
Lower back down under control, ready to repeat.
How Do I Get My First Chin-up?
Getting your chin over the bar for the first time is a gym badge of honour, but the move is advanced, so you can regress the moves to allow you to increase your strength slowly. To get your first chin-up (or pull-up) try some of these regressions. Adjust the grip between chin-ups or pull-ups to suit your needs and preferences, but chin-up grip might be more suited to beginners. Include these in your programme two to three times a week to see fast progress and get your chin-ups in no time:
Inverted Row
Grab a set of rings or a bar at hip height, walk your feet forward until you’re hanging with straight arms, keeping your elbows close to your body row yourself up towards the rings, pause here for a second before lowering yourself under control back to a full hang, repeat. To regress the exercise, set the bars or rings higher. Aim for 3-4 sets of 8-12 reps.
Eccentric Chin-ups
Have a box set under the bar with enough space to let your legs drop, to assist you for this move. Stand on the box with an underhand grip, palms facing towards you. Jump up so your chin is over the bar, and hit a fixed position with your abs engaged and body locked with both your legs completely straight and feet flexed. Hold here for a beat before slowly lowering your body for a count of three, until your arms are completely extended and shoulders shrug up to your ears. Step back onto the box, ready to repeat. Aim for 2-3 sets and 5-10 reps.
Band Assisted Pull-ups
Fix a band looped around the bar and step one of your feet in. Hang off the bar with an overhand grip, palms facing away from you, grip slightly wider than your shoulders. Hit a fixed position with your abs engaged and body locked with either your legs completely straight and feet flexed. Initiate the movement by pulling your shoulders away from your ears. Pull your elbows down until your chest touches the bar. Lower back down under control, ready to repeat. Aim for 3-4 sets of 8-12 reps.
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