Pullups vs Chinups: The BIG Differences!!

  • Am Vor 5 years

    ATHLEAN-X™ATHLEAN-X™

    Dauer: 9:48

    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

Who Hash
Who Hash

Thanks for the tips. This was just the info I needed.

Vor 2 Tage
James Goodwin
James Goodwin

205 lbs body weight; 305 lbs bench press; 8 pull-ups max. 1 year later... 150 lbs body weight; 205 lbs bench press; 33 pull-ups. And that’s without doing pull-ups for almost a year. Body weight is a HUGE factor in pull-ups.

Vor 11 Tage
Lennard Biermann
Lennard Biermann

Do they hit the Trapez the same?

Vor 11 Tage
Army Boi
Army Boi

What do you eat

Vor 13 Tage
Jai Singh
Jai Singh

Jeff, CAN YOU PLEASE PLEASE MAKE A VIDEO ON PULL UP BAR GRIP PLEASE ? STRAIGHT BAR OR THE BAR WHICH HAS AN ANGLE FOR PULL UPS ? U KNOW WHAT I MEAN, COZ I FEEL IT PUT STRESS ON MY WRIST, I FEEL BETTER ON STRAIGHT BAR WHEN DOING PULL UPS, BUT THESE DAYS MOST GYM DONT HAVE STRAIGHT BAR FOR PULL UPS BUT THEY HAVE ANGLED BAR, WHICH ONE IS BETTER AND SAFER ? PLEASE ENLIGHTEN US

Vor 14 Tage
Riding and driving QC
Riding and driving QC

I was not able to do any pull ups about two months ago. Now am able to do multiple 4 reps clean.

Vor 22 Tage
profailure517
profailure517

lol I can only pull-up 20lb more than my bench press

Vor 26 Tage
Community Ringz Inc.
Community Ringz Inc.

Appreciate the breakdown relating to the two exercises. Thanks

Vor 27 Tage
Unknown
Unknown

Hi Jeff, or anyone willing to help. (Super fan of the channel). Like you said there are benefits to both grips. This is something I really want to utilise and have in my routine. This is the problem. I’m on a 6 day a week pull, push, legs routine. How can I fit both grips in when they use the same muscle groups on the other days? Hope you or anyone can help. :)

Vor 28 Tage
bbrock RailFan
bbrock RailFan

I perfer overhand grip palms facing away from me. Just my preference. Also I perfered to do them fairly wide.

Vor Monat
Yousif Salih
Yousif Salih

Can someone please give a brief summary because I’m camping and I’m in a tent and everyone is sleeping so my volume is all the way down.

Vor Monat
Mr. Who
Mr. Who

Can only do a few, maybe 6, full proper form pull-ups, I currently, actually weigh 275lbs, I did weigh approximately 320lbs 3 months ago. I’m doing strengthening by using my Total Gym at home by using the highest point on the machine and using a neutral grip position. Doing 4 sets of 12 reps. I get a fairly decent workout of these without too much stress on my shoulders. This is important at the moment b/c I’m still recovering from a shoulder injury, major swelling in the rotator cuff area at the time. Enough, it was first thought, actually said to be a tear had occurred...go figure, not sure how they made this conclusion being they looked at an MRI scan. I’m pretty much just sticking to basic home workout routines b/c I need to strengthen these shoulder muscles first. I’m taking time using light weights for lateral and frontal raises, shoulder press, doing bicep curls (hammer & regular/making sure to supinate my wrists), doing tricep press/skull crushers/kickbacks with cable, some cardio, calf raises, doing toe touch holds on my back to work my abs (much better than crunches, I believe, Isometric Holds?) including Spider-Man Planks and pull-ups. Don’t want to do too much more that requires lifting heavy weight at this time such as bench & squats (having to be able to support the weight in a lift or adding or removing plates at the moment). Got to make sure to get fully healed, should never push for recurring injuries. Other than doing what I am in moderation and using more controlled lifting and lowering with raises, what else do any of y’all think or suggest I can do without putting my shoulder under too much stress???

Vor Monat
DownhillTroyan
DownhillTroyan

I am training from 3 days and I can make 3-7 chin ups I am keep working !

Vor Monat
pooter4e
pooter4e

1week ago wasn't able to do one chin up. After negatives and one days rest. Busted out three chin ups for 5 reps.

Vor Monat
Tamer Said
Tamer Said

Thx a lot Jeff. I won't ever understand it,or even remeber it if you didnt compare to dumbbell curl

Vor Monat
James Shaw
James Shaw

Will those techniques help get me out of assisted pull ups? I can lift a decent amount with my back workouts but I can’t do pull ups without assistance, plus my shoulder always kills after them!

Vor Monat
Song
Song

8:15 20% of 200 body weight plus 200 is 240, not 275.

Vor Monat
Marti8902
Marti8902

Is plus 225 (bench press) no 200 (bodyweight)

Vor Monat
Radegastx0
Radegastx0

Jeez, work on your chest, it's horrible to look at this...

Vor Monat
YeetKeetEat
YeetKeetEat

I just realized that you sound exactly like David Schwimmer (Ross from Friends), not to mention you guys look alike.

Vor Monat
Carson Slade
Carson Slade

I looked like that Friday ....then I went to Golden Coral Saturday 😳

Vor Monat
peapod
peapod

I built myself up to 8 pulls ups. I practice them twice a week totalling 8 sets (4,4) I can't seem to do more than 8 reps. Been stuck for 5 weeks. Any advice?

Vor 2 Monate
Hassan Monnan
Hassan Monnan

Try mixing it up, try doing 2reps 10x or try doing a pyramid reps

Vor Monat
H4rrysp94
H4rrysp94

👍🏾👍🏾

Vor 2 Monate
kiasman0114
kiasman0114

When I was growing up we had to do some kind of physical fitness test in P.E. They made the girls do chin ups and us boys had to do pull ups

Vor 2 Monate
Shane Daniels
Shane Daniels

Big guys. He must not mean Thor. Cause he couldn't do a full pullup but hes over 400lbs.

Vor 2 Monate
Green Giant
Green Giant

I’m the 3,069,103rd person to watch this video!

Vor 2 Monate
Yaniv Yaffe
Yaniv Yaffe

Every time I do chinups I have strong pain in my elbow the next day. Maybe elbows need some stretching before

Vor 2 Monate
Томми
Томми

https://youtu.be/3OBDprfYy8k 130 clean military chin ups for 18 minut

Vor 2 Monate
swami dude
swami dude

I could never do this. So my mate the other day told me lets do pull ups and I was like, well cant do that. But he convinced me to try one. Did 7 reps pretty easily. Guess the 15 kg of fat I lost the past 3,5 month and 8 kg of muscle I gained did put me in the treshold of being able to do this. The first one I flew up, since I was used to hanging there and getting nothing done xd

Vor 2 Monate
Birki gts
Birki gts

I used to be able to do 30 pullups. Then i got muscular, now i can only do 20. But i can do weighted pullups now. Its like my body traded endurance for raw torque.

Vor 2 Monate
Alec Langerud
Alec Langerud

How do you strap the plates on your body to add weight to your pullups/chinups? What kind of band do you use?

Vor 2 Monate
Oleg Volkov
Oleg Volkov

The weighted pull up/bench press ratio sounds weird to me. I am 200 pounds. I bench press 350 pounds. I can hardly do added weight of 150 pounds. But +20%? I noticed that you don’t extend your arms fully. Why? That may be the clue:)

Vor 2 Monate
winter storm
winter storm

Which one makes your bicep larger? Excuse my ignorance/noobiness

Vor 2 Monate
Ross Simpson
Ross Simpson

Wide neutral grip, best of both worlds!

Vor 2 Monate
Andres Teyechea
Andres Teyechea

Is 20 chin ups good for a 100 pound 13 year old

Vor 2 Monate
Пълнени пиперки
Пълнени пиперки

Yes

Vor 2 Monate
Joseph Fitzpatrick
Joseph Fitzpatrick

I'm so glad I found this video! I commented on one of Jeffs other videos saying I wanted this but didn't realise he already did it! Efficiency at its finest!!!

Vor 2 Monate
Papa Jedder
Papa Jedder

Hi Jeff, what are the best exercises for rock climbers?

Vor 2 Monate
K Marx
K Marx

Pullups with one arm and grip with two or three fingers.

Vor 2 Monate
The Lone Wolf
The Lone Wolf

Thanks youtube algorithm for showing me this gem of a video and caring for my training development.

Vor 2 Monate
Thomas Tirado
Thomas Tirado

Hey gym buddy. I take u to the gym every day I go. Gradually, I’ve made progress, mainly in correcting posture and flexibility. I’d like to start a regime of strength and esthetics trading but I think I need supplements of some kind. I can’t build any notable muscle.

Vor 2 Monate
alphapimp
alphapimp

Its pitiful how weak I am 😭😭😭

Vor 2 Monate
Suthan Vijay
Suthan Vijay

This will be increase the hight Right

Vor 2 Monate
Off Grid Madman
Off Grid Madman

Bodybuilders can't do pull ups or chin ups, too heavy and not strong enough. It's a strength exercise, not really for hypertrophy. Shouldn't do these weighted, the whole point of bodyweight training/Calisthenics is to avoid fucking your body to pieces lifting dumbells.

Vor 2 Monate
J Kl
J Kl

thank you, any way to start at home, wo/gym?

Vor 2 Monate
Joaquim Costa
Joaquim Costa

I´m a big fat guy and can´t do a pullup :(

Vor 2 Monate
Jesse Barrera
Jesse Barrera

Pull-ups really hurt my shoulders, I at one time, was very strong at pull- ups but now I’m not able too do them.

Vor 2 Monate
Jason L
Jason L

Could you use your feet to assist the pull up instead of the band?

Vor 2 Monate
JoergB
JoergB

It is definitely not true that all big muscular guys can generally do Pull ups. Go, ask Markus Rühl if he can do pull ups. Not a single one! :-) I could not believe that too, but he states himself.

Vor 2 Monate
Shane Daniels
Shane Daniels

Either can thor whos 430lbs... but obviously doesn't have a weak back doing 1000lb deadlifts.

Vor 2 Monate
Estefania Gonzales
Estefania Gonzales

En español por favor

Vor 2 Monate
sayedstafa
sayedstafa

I just got schooled. I thought pull-ups and chin-ups are interchangable words

Vor 3 Monate
SI
SI

This dude is sharp.... Knows his shit

Vor 3 Monate
Massive Iron
Massive Iron

I can do pull ups no problem I just can’t get a lot of reps on weighted pull ups but I have the opposite problem on weighted chin ups

Vor 3 Monate
Massive Iron
Massive Iron

What’s your opinion on how to help me with this Jeff??

Vor 3 Monate
Mateo Castillo
Mateo Castillo

Those biceps disturb me for some reason

Vor 3 Monate
snackysnacks
snackysnacks

i can do about 15 chin ups and about 4 normal pulls ups, why this?

Vor 3 Monate
Erick Rosa
Erick Rosa

He explained: different muscles working together and more practice with your chin up muscles make them easier.

Vor 3 Monate
Shah Urfan
Shah Urfan

What is the Best way for muscle growth and strength

Vor 3 Monate
FromBeToReality
FromBeToReality

seriously people, do you really need to watch ANY videos by this guy BEFORE giving it a THUMBS UP? come on!! stop playing!! from now on just click the THUMBS UP FIRST!!! then get ready to be well EDUCATED!!! FOR FREE!!!!! THEN add the video to your playlist, as i am about to do!!!! i'm sooooogratefulforthisguy!

Vor 3 Monate
Hisham Nadeem
Hisham Nadeem

Does the muscles still work event though i have a shirt

Vor 3 Monate
Narender Kumar
Narender Kumar

Congrats for 8m subscribers

Vor 3 Monate
CHRISTIANNWO
CHRISTIANNWO

Wow, learned something.

Vor 3 Monate
Aaron Mauer
Aaron Mauer

Well about 2 weeks ago I started the journey of trying to do pull-ups. I started working on it with an assistance machine. I have to say it has really helped transform my back. It should be part of any back workout routine

Vor 3 Monate
Eli Hal
Eli Hal

His thumbs around the bar...

Vor 3 Monate
Black Bart
Black Bart

My question is: how often can I do pull ups/chin ups ? I usually do chin ups on days when I work my back & biceps, & pull ups when I work my chest, triceps & shoulders. Typically with 2 days rest in between workouts (when I may do legs, core, cardio or total rest days). Can I do these chin & pull ups everyday? Should I do them only on back days? Etc....

Vor 3 Monate
CHRISTIANNWO
CHRISTIANNWO

Not completely sure, but I think you should do chin ups and pull ups on the same day. Chin ups work your biceps; pull ups work your back. If you do pull ups on chest day, you may not be giving your back the rest it needs. But then again, if you can do the workouts, no problem, keep doing it.

Vor 3 Monate

Nächstes Video

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

10:04

Pullup vs Chinup Grip Width (CHEAT SHEET!)

5:26

I Did 100 Pull-Ups Every Day For 30 Days

8:48

Chin-Up vs Pull-Up

5:19

Chin-Up vs Pull-Up

Starting Strength

Aufrufe 216

Are CROSSFIT Pull Ups Really That Bad?

4:45

Are CROSSFIT Pull Ups Really That Bad?

Calisthenicmovement

Aufrufe 752

Pull Ups vs Chin Ups - Which Will Give YOU The Most Gainzzz?!!!

10:08

Pull Ups vs Chin Ups - Which Will Give YOU The Most Gainzzz?!!!

Jason Blaha's Strength and Fitness

Aufrufe 8

Why I Recommend Chinups Over Pullups Most Of The Time

11:45

Why I Recommend Chinups Over Pullups Most Of The Time

Jason Blaha's Strength and Fitness

Aufrufe 36

Pull ups vs Chin ups

2:50

Pull ups vs Chin ups

Manishek Rajput

Aufrufe 50

Chin ups vs Bent over rows

4:46

Chin ups vs Bent over rows

the last natural

Aufrufe 40

In der Spielhölle - Von Zockern und Daddelmaschinen | Doku

48:12

Hausputz und was am Wochenende passiert ist!  - Vlog 164

20:05

Hausputz und was am Wochenende passiert ist! - Vlog 164

Barbara & Hendrik Vlogs

Aufrufe 95 412