Pullups vs Chinups: The BIG Differences!!

  • Am Vor 5 years

    ATHLEAN-X™ATHLEAN-X™

    Dauer: 09:47

    Maximize your benefits from both exercises with one program…
    athleanx.com/x/unlock-upper-body-size
    The pullup and chinup are both tremendous upper body exercises that can help you add serious size to your back, but which one is better? This back exercise question can actually be easily answered if you get clear on your training goals. In this video, I pit the chin ups vs pull ups to help you decide which one (or both) are a must for your workouts.
    We have to start by identifying why both of these back and biceps exercises are great. They are affectionately known as the kings of the bodyweight exercises and some would argue best upper body exercise period, when weights are used. This is because they are both tremendous back and core stabilizers. Increase the strength and size of your back and you will no doubt be able to lift more on your deadlifts, squats, and cleans.
    Next, both the chinup and pullup can be a great barometer of your body composition. How so? While it is more difficult for heavier guys to perform these upper body pulling exercises than their lighter counterparts, it's not impossible. That is, unless you are carrying a great deal of body fat. If your size is coming from mostly lean muscle, even big guys can bang out chinups, pullups or even muscle ups.
    Understanding the differences between pullups and chinups or learning which one is better, requires an understanding of the contributions of the muscles that help you do them. The pullup is the more difficult version of the exercise because the biceps are minimized. When you have both the back and the biceps helping as you do in a chinup, you have more strength and the exercise becomes easier. The same can be said with pullups done with elbows forward. You increase the contribution of the brachialis muscle which makes that slight tweak easier than the traditional pullup.
    Try replicating the movements with dumbbells as I show you in the video. You'll feel how much weaker your biceps become when you place your arms out wide and in line with your body, as they would be in a regular pullup.
    Regardless of which exercise you attempt, you may not be strong enough to do either a pullup or a chin-up. If that is the case, be sure to follow the pullup progression shown here. Start with inverted rows to build up your pulling strength. Move onto the kneeling lat pulldown if you have access to a machine or just hang bands over a home pullup bar. Finally, get your body up to the bar using both negative only reps and isometric holds. Break out those assisted band pullups to finish off the progression to your full pullups.
    If you want to start looking like an athlete, then you're going to have to start doing both chinups and pullups. These upper body back and bicep builders are irreplaceable. To get a complete program that helps you to bang out rep after rep of each while building ripped athletic muscle be sure to head to athleanx.com to get your ATHLEAN-X Training System.
    For more back workout videos and tips on how to do more pullups instantly, be sure to subscribe to our youtube channel at de-film.com/us/jdcav24

    WHAT TO DO IF YOU CAN’T DO ONE
    Building up to your first - Kneeling Lat Pulldowns, Inverted Rows, Eccentric Only, Isometric Holds, Band assisted- try to make 80% of your BW and have 5-6 second control over your eccentrics

Th.Ankit Singh
Th.Ankit Singh

what about the scapular plane Jeff? 4:08

Vor Tag
R1CheXY
R1CheXY

Oh wow all these comments are pretty old... I'm the modern comment

Vor 9 Tage
Jack Fahy
Jack Fahy

I’ve never seen Jeff fully clothed, and not in a gay way.

Vor 16 Tage
B Barnett
B Barnett

too late...

Vor 14 Tage
blockaderunner
blockaderunner

How come he looks so much better here than in 2020? Looks more massive.

Vor 18 Tage
B Barnett
B Barnett

oh, that's gonna hurt...

Vor 14 Tage
mdresidence
mdresidence

Are thumbs around bar or same plane as fingers?

Vor 19 Tage
B Barnett
B Barnett

matter of technique....whatever feels more natural to you.

Vor 14 Tage
Michał Trejgis
Michał Trejgis

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?

Vor 22 Tage
Mitch Ryder
Mitch Ryder

Wonder if this little guy could hang onto a chainsaw all day logging. These little sets of 10 reps ha ha

Vor 22 Tage
Ruby Maverick: King Of The Hunt
Ruby Maverick: King Of The Hunt

WTF is with the 11.3 KG plates on the bar?

Vor 23 Tage
Ezdor
Ezdor

Neutral grip: hold my bar

Vor 25 Tage
FAT TOMMY
FAT TOMMY

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.

Vor 27 Tage
LeRoy Morris
LeRoy Morris

Great info!

Vor Monat
leon jackson
leon jackson

Great, thanks!!!

Vor Monat
Adam Reynolds
Adam Reynolds

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

Vor Monat
Beef Jerky
Beef Jerky

Please someone do visit my channel n support

Vor Monat
Thomas Vaatuitui
Thomas Vaatuitui

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..

Vor Monat
Created Luck
Created Luck

4:19 you can tell his head went through the drop ceiling before

Vor Monat
T G
T G

We are here for knowledge, pls get a t-shirt.

Vor Monat
B Barnett
B Barnett

he's got lots....

Vor 14 Tage
Branden's Outdoor Channel
Branden's Outdoor Channel

I can do a few chinups but zero pullups

Vor Monat
Charles Gilbert
Charles Gilbert

Brian Shaw can't do 1 pull up right, just sayin...

Vor Monat
J
J

Great info.

Vor Monat
MediaFilter
MediaFilter

Eccentric: "EK-sentrik". Not "ee-sentrik".

Vor Monat
ネセソトナニツキノハコスモ
ネセソトナニツキノハコスモ

I alternate sets because they obviously work different muscles. Don't leave either of them out. DIPS ARE BETTER THOUGH.

Vor Monat
Rambo O
Rambo O

Thank you

Vor Monat
Isaias Valdes
Isaias Valdes

He has a beautiful physique thats all I can say

Vor Monat
Yair Bardea
Yair Bardea

extremely helpful video. thanks again Jeff!

Vor Monat
Jair Bolivar
Jair Bolivar

Thanks so much for the video and for the great information.

Vor Monat
The Tides
The Tides

So i have this thing. When I'm doing chin ups im only getting good at chin ups. When I'm doing pull ups I'm getting betther at both. The carey over effect is huge.

Vor Monat
splungeism
splungeism

Quit yellin dawg

Vor Monat
Ahmad Syarif
Ahmad Syarif

woooooooowwwww.....awesome

Vor Monat
TheJewThatCuckedYou
TheJewThatCuckedYou

I like chinups because it works my back pecs and my arm quads at the same time.

Vor Monat
TheJewThatCuckedYou
TheJewThatCuckedYou

Thinking about it biceps are more like your arm hammys.

Vor Monat
RaJat RoY
RaJat RoY

What is it with your biceps I can't stop looking at them 😍💪

Vor Monat
Daniel Dossiter
Daniel Dossiter

Best fitness channel on YouTube

Vor 2 Monate
Slamdunk70
Slamdunk70

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?

Vor 2 Monate
Annoying Guy
Annoying Guy

4:24 "I don't really have much contribution from *our* arms." _Soviet National Anthem intensifies_

Vor 2 Monate
Tiyen
Tiyen

This is very helpful, especially the lay down and pull up with wide grip to build back muscles :D Thank you. I train at home with homemade weights and pull up bar but was struggling with back coz I am a complete beginner

Vor 2 Monate
Bert H
Bert H

good stuff as usual from him, but disagree somewhat on his recommendation to be able to pull-up 25% more weight than to bench. Considering how imbalanced many people are, I think a better barometer is simply being able to pull up in the general ballpark of what you can bench. I don't think it needs to be necessarily even exactly equal, as long as it's close. Further, the movements aren't in the same plane either: a more accurate barometer of symmetry between front and back would replace the pull up with, say, some kind of row and test that against the bench press/chest movement.

Vor 2 Monate
Bob Dracula
Bob Dracula

We are the elite beasts of the world!

Vor 2 Monate
Bob Dracula
Bob Dracula

Chin better for bicep. Pull just harder and more back...

Vor 2 Monate
Sagar Saha
Sagar Saha

Chin up helps to height increase??

Vor 2 Monate
Chuck MacWilliam
Chuck MacWilliam

Thanks, Jeff! I’m about 40 days into Athlean-X after doing P90X for 12 years. Wish I would’ve discovered your program sooner. Perhaps I could have avoided major shoulder surgery.

Vor 2 Monate
Daniel Cartwright
Daniel Cartwright

I heard that chins activate lats more that pulls.

Vor 2 Monate
Chris Fortune
Chris Fortune

Jeff, you look like one of the Shamrock brothers

Vor 2 Monate
B Barnett
B Barnett

Who aren't actually related either...so join the family!

Vor 14 Tage
Tubecraft1
Tubecraft1

It took me a while to realise that you are a real expert. The more I listened and learnt the more I realised other trainers are not covering thanks for the safety oriented advise you're more or less my go to now

Vor 2 Monate
BOB Doyle
BOB Doyle

im a 190 5'6 and doing sets of 20 all varieties of pull and chin ups.. specially now that were on lock down.. and man!! they really pump you up..

Vor 2 Monate
Robert Fay
Robert Fay

Thank You!

Vor 2 Monate
Brad Klitzke
Brad Klitzke

We should all donate $1 so he can buy a shirt

Vor 2 Monate
IWonix
IWonix

I'm 13 I weigh 50kg and I can do 16 chin ups

Vor 2 Monate
Enjoy all
Enjoy all

This guy is a mastermind like if u agree

Vor 3 Monate
Maniae Official
Maniae Official

Fuck lmao where will I get a gym that lets me do all this..anyway losing fat first.

Vor 3 Monate
SuperGamer
SuperGamer

When I first hit the gym I wasn’t able to do 1 and I never tried doing pull-ups but after a month of the gym out of nowhere I was able to do 5 and now I can do 10

Vor 3 Monate
Dony Dox
Dony Dox

I'm 38 ...187 cm..117 kg..I can do 20 pull ups...Since I was a kid that was my first exercise...I was allways afraid of height...and situation that I'm going to hang ..and that my life will depend about the strenght of my hands haha..sounds silly..but it was like that...but now I have big 'wings '...

Vor 3 Monate
Cody Levinson
Cody Levinson

It's not just "big fat guys" who struggle with pull ups. The world's strongest man, Brian Shaw can't even do five pull ups; and the ones he did do were not even full pull ups. I'm pretty sure that pull ups favor smaller men.

Vor 3 Monate
Omar ramo
Omar ramo

Great video mate👍👍

Vor 3 Monate
Adrian Tan
Adrian Tan

Such a huge fan Jeff..... U are a huge inspiration to me. Thx to u I'm in shape.

Vor 3 Monate
Darryl Mull
Darryl Mull

6'2", 185, still can do 4 or 5 pullups on a good day at age 73. Always start back workout with 4 sets of pullups and 4 sets of chin ups. May have stop with the chin ups, getting some tweaks in my biceps.

Vor 3 Monate
Aditya Nambyar
Aditya Nambyar

I can do 15 pushups in one go and around 9-10 chest dips. But I can only do one pull up. Which muscles should I target to get to around 10 pull ups or so(in one set)

Vor 3 Monate
405 BOY
405 BOY

I've worked out for 20+ years and I struggle seriously in both pull-ups and Chin-ups 🤪🤪😬😬..

Vor 3 Monate
John W
John W

I thought I was good at pull-ups until I heard that ratio. I can do 8 reps bench press at 85 kg and 8 reps pull-ups at 80+15 kg, i.e. pull-ups only 12% stronger.

Vor 3 Monate
Best Gamer
Best Gamer

6:01

Vor 3 Monate
imam Baybars
imam Baybars

Thank you Jeff, this is the best breakdown/comparison of these exercises I've heard.  The stupidest I've heard is Rippetoe's https://www.youtube.com/watch?v=gtRHAE7bqR8, I don't understand why that dumdum has so many fans.

Vor 3 Monate
coyoteproject999
coyoteproject999

now 2020 and still the same face, the same body ! wow ! Jeff age don't move !

Vor 3 Monate
John Middleweek
John Middleweek

Very helpful Jeff , I am just training the pull-up, I train split twice per week being 70 years old, I am using a strong band to assist over-hand sets of 6 reps 3 sets, many thanks.

Vor 3 Monate
Fit Moose
Fit Moose

Dude that's crazy...I can bench 100kg for 12 reps. But to do 120kg of Pullups for 12 reps?! That would mean adding 35kg to my bodyweight and getting 12 Pullups done...I guess I'm imbalanced then 🤷‍♂️

Vor 3 Monate
Proclips
Proclips

I think I’ma just pull up to the McDonald’s

Vor 4 Monate
Ryan Stucke
Ryan Stucke

I get a waaaau better lat stretch on the chins

Vor 4 Monate
Casimir Alexander
Casimir Alexander

Sorry, I don’t hear a word you’re saying... You are so HOT.

Vor 4 Monate
Modasar Shaffiq
Modasar Shaffiq

Ross

Vor 4 Monate
Matthew R
Matthew R

Oh no.... The production value in 2014...

Vor 4 Monate
Chris Kelley
Chris Kelley

Could barely do 2 pull ups when I started 10 weeks later I'm already at x10 I'm about to add 20 pounds weight my next session!!! Biggest thing that helped me was keeping my feet in front of me like Jeff mentioned in another vid. Helped tremendously obviously my form was not proper!!

Vor 4 Monate
Chris Hansen
Chris Hansen

Keep it up bro 💪💪

Vor 3 Monate
JAT FIRESTAR
JAT FIRESTAR

I’m a student athlete and want to run track on another level. Never seen this dude before, but I’m subscribed now.

Vor 4 Monate
goblin knife
goblin knife

Chin up for pro.pull up for noob

Vor 4 Monate
Luqman Raushin
Luqman Raushin

"we're not tryna call one out versus the other..." the title: Pull ups vs Chin ups

Vor 5 Monate
Maximus DecimusMeridius
Maximus DecimusMeridius

I suggest you watch Jeff's later videos on pull-ups. The advice he gives here on form is contrary to the advice he gives in the later videos.

Vor 5 Monate
Will Barett
Will Barett

I saw a clip of his yesterday saying exactly that. WHICH VIDEO CLIP TO BELIEVE???

Vor 4 Monate
The Idol of Exuberance
The Idol of Exuberance

I've been doing some Convict Conditioning for the longest time with varying levels of enthusiasm, but I am plateauing and lacking variety, especially in the pull-up department, floating at around 10. I used to think of chin-ups as not worth doing because they felt too damn easy, but now that I have been delivered from scrubitude by the sacred light of Athlean-X, I am going to try replacing pull-ups by chin-ups + wide grip pull-ups to hit both biceps and back in a more focused way but separately for a while, and see what results I get. Thank you Jeff!

Vor 5 Monate
Charles Molczyk
Charles Molczyk

Is ok to use wrist hooks?

Vor 5 Monate
Guil A
Guil A

I can do 5 chin ups but not one pull up

Vor 5 Monate
Jaspreet Singh
Jaspreet Singh

Not being shirtless is killing your gains :P

Vor 6 Monate
Martin
Martin

Remember to take off your shirt, as dead weight will drag you down. When you're more advanced, you can put on an extra shirt, for more of a challenge 🤓

Vor 6 Monate
Fennekii
Fennekii

He looks like the next batman Or a knockoff .christian bale

Vor 6 Monate
malik gilmore
malik gilmore

Christian bale is a knock off Jeff

Vor 2 Monate
Shad0wz
Shad0wz

Can pull ups or chin ups stunt or affect your growth if your 14

Vor 6 Monate

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