Pull-ups versus. Face Ups – Discover the Difference, Plus Tips

 

25 DIFFERENT PULL UP VARIATIONS

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CHIN UPS vs. PULL UPS — The Difference, Muscles Worked, and Benefits

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Pullups vs Chinups: The BIG Differences!!

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Pull Up vs. Chin Up | Which One Is Better For You?

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Chin ups are probably a tad bit easier to perform than pull ups, mainly because in the case of chin ups, your arm muscles – especially your biceps – can be utilised more during the movement. For. Many people think pull ups and chin ups are the same exercise. They are not. Pull ups are performed with the hands facing away from the body (to varying degrees).

When done properly, a pull up works the lats, or latissimus dorsi, and to a lesser degree the biceps. A chin up. The big difference is that chinups work your biceps a little more, while pullups are usually more challenging as a whole, says Albert Matheny, certified strength and conditioning specialist. Both. The main purpose of this article is to show you the difference about the pull-ups and chin-ups, where and how to incorporate them into your workout schedule.

Pull-ups are notorious for being one of the most difficult bodyweight movements, providing an. The Difference. In a nutshell: Pull-Ups = when your palms are pronated (overhand grip), facing away from you. Chin-Ups = when your palms are supinated (underhand grip), facing towards you. Pullups are often done at a wide-grip or at shoulder-width, and chin-ups are usually done at shoulder-width or narrow-grip.

For chin-ups, aim for 12 to 15 per session; for pull-ups, which are a little tougher, shoot for 7 to 15. In each case pull yourself up, then slowly lower for a 3to 5-second count. The pros and cons of the two best back-builder variations. Here’s how chinups compare to pullups in terms of how they build definition and strength. Pull ups and/or chin ups are universally considered as one of the very best foundational exercises to include in any basic routine aimed at building overall muscle size and strength.

They effectively hammer both the lats and biceps, and also provide decent stimulation to the rear delts and the other muscles of the mid/upper back. I needed a few years to learn that it does not work like that. In this article I will discuss the pros and the cons of the three most popular and used back exercises chin-ups, pull-ups and lat-pulldowns.

Let’s start with chin-ups and pull-ups. In case you are not familiar what’s the difference between chin-ups and pull-ups it’s pretty simple. Talking about differences, chin-ups work slightly harder on your biceps, while the pulls-ups engage lats more effectively. However, chin-ups engage more muscles as compared to the other one.

It allows a greater range of motion as they allow the elbows to go far behind the back causing a higher contraction. 03 /5 The grip.

List of related literature:

For one set you may do a conventional chin-up (palms facing away), and then for the next set you may do a pull-up grip with palms facing toward you.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

An added benefit of the straight-arm pull-down is that it takes the arms through a much larger range of motion than do chin-ups, pull-ups, and lat pull-downs.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Once you know how to correctly position your forearms on the surface of support, can hold the position, and even can perform a few forearm Pull-Ups, you must train your ability to transition from the side Double-Hand Hang to the Double-Forearm Hang through a Pull-Up.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

The same is true for the pullup and push-up.

“Textbook of Work Physiology: Physiological Bases of Exercise” by Per-Olof Åstrand, Kaare Rodahl, Hans A. Dahl, Sigmund B. Strømme
from Textbook of Work Physiology: Physiological Bases of Exercise
by Per-Olof Åstrand, Kaare Rodahl, et. al.
Human Kinetics, 2003

lats, biceps, forearms (2-4) The simplest way to always be able to do Pull Ups, no matter where in the world you are, is do DOOR PULL UPS.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

For chin-ups, I do a couple of sets of lat pull-downs and then hang from the pull-up bar prior to performing my sets.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Before initiating the one-arm pull-up, it’s vital that you tighten your shoulder muscles (engage the rotator cuff and scapular stabilizers) and then think about screwing your forearm inward (supination) as you perform the pull-up motion.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

The pull-ups required that the chin get over the bar on each rep and that the arms lock out at the bottom of the pullup.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

Think of the chin-up as a moving plank (it’s good to think this way about push—ups, too) and keep a straight line from the shoulders to the knees throughout the movement.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Chin-ups should be performed with a medium width pronated grip.

“Physiological Tests for Elite Athletes” by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
from Physiological Tests for Elite Athletes
by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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28 comments

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  • Heyy hi I’m new on your channel….I started with chin ups under arm grip…. But when I hold the bar and does the chinup strangely muscle in my forearm pains….I think I don’t hold the grip rightly/properly please guide on how to hold the under arms supinated grip so that for arms muscle doesn’t pain like injury

  • I weigh a 165lbs and just cranked out 5 pull-ups with 80 lbs attached to my weight belt and then 5 pull-ups behind my head. At 56 years old I feel pretty good:)

  • I consider them different exercises and I do both. To me they are as different or similar as squats and lounges (well, here the difference is bigger though).

  • thank you for this video is very helpful to know the basic and in depth training…since I am the novel to fitness very useful for me..thanks a lot

  • In my prime I was 150 and was doing 11 Chin Ups with a 50 lb backpack.
    I’ve definately slacked off and need to get back into shape. I’m at 163 and not nearly as strong as when I was lighter.

  • Yeah man..����������������������������������������������������������������������������������������������������������������������������������������������������������������

  • I started doing pullups for the first time ever and my elbow ( inner side ) starting paining a bit soo I took a break of 2-3 days and after that I did them again. It start paining again the same way as before so how do I fix this elbow pain. I do around 300+ pushups daily and I don’t feel any pain in my elbows during that excersize. But when I started doing pullups again after another break of 3-4 days. I started feeling the pain again in my elbows it’s not excruciating but I don’t want to risk any permanent injury. I ordered elbow wraps to help with stability and compression. What should I do?

  • Thanks for all your helpful videos Jeff! I’m a few weeks into a beginner Cali training program after an injury put me in bed for a few months. The incremental loads are planned the way you described, it’s well thought out, but your videos really help understand the reasons and biomechanics involved.

  • The easier way will always be the way you started. If you started with chin ups then you can do more chin ups if you started with pull ups then you’re a pull up guy ��

  • The pull up is better for good posture if you have over active pecs or front chain, thats what i have concluded from practise and all theories i have got from this and some other channels

  • Eh visto casi todos tus videos y me inspiran mucho, estuve tratando de cumplirlos todos al maximo, pero la falta de uma barra me impide poder crecer más, no hay parques cerca y en mi casa mis papás piensan que es una perdida de tiempo y tratan en lo absoluto que haga ejercicio.
    Puedo con planchas, sentadillas, l-sit y pushes pero le tengo miedo colgarme en una barra porque no puedo

  • Chip ups are easy. Every man I know can do them without ever hitting weights. Pull ups… well, that’s a different story. I know some people who can bench press their body weight or more and can’t do a single pull up. I’m glad I can do clean pull ups with chin going over the bar. Don’t get me wrong, it was damn hard and painful to develop the strength to do pull ups

  • the guys demonstrating this were cringe… NEVER let your arms go completely straight after that eccentric movement, this is incredibly bad for your shoulders and causes irreparable damage over time!!! It may be “easier” since you are in a more rested position but its not worth it people… only lower yourself 80-90% of the way!!!

  • Coach! Why is it hard for me to do a pull ups when i go to gym and lift heavy weight?? But i can easily do when i dont go to gym and lift no weight…is this normal??

  • This is absolute made up horseshit! They are both chin ups, one uses a “supinated” grip, whilst the other uses a “pronated” grip…

  • Thank you for the lesson. I give these guys, and the video a thumbs up. Here In New York City Saturday May 9th 3:49 a.m. learning. I’ve been doing pull-ups, chin-ups for years, but I never knew benefits.��

  • Imagine waking up and the first thing you see is the chin up guy face starring silently glaring into your soul so you can feel the pain of the innocent ppl

  • so which one is better for me? i just need to do both, cause they use different muscles… only problem there is that one muscle being used in both and it will scream hell at me, wont it? xD at least it feels like that to me the last few times

  • I honestly feel the chin up more in my triceps then my biceps, I barely feel the pump in my bicep, but def in my triceps no idea why

  • Good video, with exact and simple packed information, without unnecessary content, which many youtubers add in their videos. Thank you!

  • Hi, Athlean-X!:-D Thank you! Question: Which order do you recommend me doing these exercises in? And should I do all of them on the same day? Info: I´m quite new to working on being able to do pullups, pushups and now I see you recommend chin ups too. I´ve been focusing mainly on pullups, since dreaming of being able to do even one actual pullup has been my dream for so long. I wasn´t able to when I was younger, skinnier and stronger and now I´m over weight, weak and older. But, I don´t give up. I use an apparatus now that allows me to do Pull downs with reversed grip, up to 120 kg. I´m currently at 37,5 kg on pull ups. I do two more exercises wit this apparatus. One that simulates muscleups, currently at 22,5 kg. Another where I do an exercise with my armes fully extended in front, currently at 15 kg. After that I simulate pushups towards a plank 40 cm above the ground. I just managed to do 17 of those. I do 3 sets in every exercise. 1 Which order do you recommend me doing these exercises in? 2 Should I do all of them on the same day? 3 Which ones should I be able to do the same weight in? 4. Should I wait with developing any of them further until I´m on the same weight in all of them? I hope you understand. It´s a bit difficult to translate what I´m trying to ask. ;-p hehe.

  • Hey, could you adress in one of your movies one thing that is certainly happening to more and more people who use mobilephons and computers all day long inward rotation of forearm. Right hand that most of use mouse with is more safe, but i have noticed that my left hand can not rotate properly outwards, and i asume that this is why i can’t go down fill ROM, and my glenohumeral joint hurts. How can I help myself?

  • I didn’t know there are differences between these two,I always thought that one was right way and the other was wrong way to do a pull up

  • FYI: After my shoulder (right, rotator cuff)surgery, neither “pull-up, nor “chin-up” grip (“over-hand”, or, “under-hand”, respectively), feels great, so, I often use one hand “over-hand”, and the other hand “under-hand”…..Any recommendations/precautions?!!!……

  • I’m 50 started about 2 weeks ago could only do 2. Now I do sets of 6 5 4 3 then 2. 1 set each for Wide, normal, close grip Pullup chins. Next week I go for 7 6 5 4 3 2 and so on..

  • 6:30 Regulare push ups!
    Does archer pull ups��
    This is a perfect representation of how osvaldo most train.
    Osvaldo: Lets do some normal push ups
    Also Osvaldo: Does planche push ups

  • I have tennis elbow that’s troubling my upper forearm and it interferes with pullups. I started doing face pulls on your recommendation but what else can i do for my back?

  • Thanks for the tips. It all makes sense when you point out the range of motion and also, what you want to accomplish. If you don’t have a weightlifting bar, some chin ups will help. I will do a little more work on pullups so I can try some movements outdoors where I climb a wall or do wall hangs. The RPF is a complete butt kicker and would recommend it to anyone.