Chin-Ups Vs Pull-Ups

Chin Ups Vs Pull Ups – Best & Full Comparision

Chin Ups Vs Pull Ups – Chin-ups and pull-ups are both best and difficult bodyweight workout. They both have many similarities and difference between them. Both chin-ups and pull-ups you think both are beneficial but you do not know about which is more beneficial and which give you awesome benefits. Chin-ups vs Pull-ups = Pull-ups vs chin-ups

Many gym trainers says that chin-ups and pull-ups are the same effective exercises but I show you the main difference b/w then, that you can feel normally. These points that are shown below are deep research on every face of chin-ups and pull-ups pose.  After reading those differences you can easily identify whose which are best for you. Also, Every picture of this article helps to the difference between pull-ups and chin-ups.

Chin Ups Vs Pull Ups

1. Gripping Way

The main difference that you can notice is the “Gripping way of the bar”. There is a big difference in the gripping ways of chin-ups and pull-ups.

Chin-ups have a supinated (in other words – underhand) grip. In this grip, your palms are toward your shoulders.

Pull-ups have pronated (which means overhand) grip. In this grip, your palms opposite to your face and shoulder.

If you are a beginner then you will feel that chin-ups(Supinated) are very easy and comfortable because this grip position is very easy and specially designed for beginners. In this supinated grip your full body weight on your biceps that is very easy than pull-ups.

When you come in the expert stage of the chin-ups and pull-ups, you feel that in both grips energy consumption is the same.

Chin-Ups Vs Pull-Ups - Gripping


2. Mistakes Chances

In chin-ups and pull-ups, both have chances for making mistakes but in chin-ups, you have less chance for making mistakes. In chin-ups, you did not need to follow many numbers of steps like pull-ups.

In the case of pull-ups, there are a lot of chances to do make mistakes because it has many steps(Keep back straight, do not fold legs etc.) that you must follow. And in pull-ups, there are a lot of chances of cramps in your back and shoulder than chin-ups.

If you want to read which major mistakes people done during chin-ups and pull-ups then you should read:-

Chin-Ups Vs Pull-Ups - Mistakes

3. Strength Consumption

The use of strength in chin-ups and pull-ups is too much. But your strength used less in chin-ups because your 90-degree banding of hands in chin-ups distributes your body weight.

In the case of pull-ups your both hands are in a straight position and folding of hands not in 90 degrees. Due to this, you need more strength to pull up your body weight than chin-ups. This difference you can feel practically by doing 1 set of pull-ups and one set of chin-ups.

4. Movement

Movement in both chin-ups are pull-ups are in the same direction{ to pull upward}. The difference between the movements of chin-ups and pull-ups comes through the shoulder.

In the case of pull-ups, we use shoulder adduction, where the elbows come down and back from the sides. The movement of pull-ups majority targeted your Outer back muscles and lats muscles.

And in the case of the chin-ups, we use shoulder extension, where the elbows come down and back from the front (neutral grip fits in this category as well). The movement of chin-ups majority targeted your biceps muscles and outer back muscles.

This complete movement difference you can easily notice below through video practically:-

5. Muscle Worked

In the case of chin-ups,

Primary Chin Up Muscles Worked

  • Biceps Brachii (Biceps)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)

Secondary Chin Up Muscles Worked

  • Rhomboid Major (Upper Back)
  • Trapezius (Upper Back)  …etc.

If you want to see which muscles in the chin-ups targets most then notice your primary chin-ups muscles that are mentioned above.

In the case of pull-ups,

Primary Pull Up Muscles

  • Teres Major (Outer Back)
  • Latissimus Dorsi (Lats)

Secondary Pull Up Muscles

  • Trapezius (Upper Back)
  • Rhomboid Major (Upper Back)
  • Biceps Brachialis (Biceps)

Auxiliary Pull Up Muscles

  • Pectoralis Major (Chest / Pecs)
  • Brachioradialis (Forearms)
  • Carpi Radialis Ulnaris (Forearms)
  • Digitorum Profundus / Superficialis (Forearms)
  • Pollicis Longus (Forearms)

In pull-ups, muscle working is more than chin-ups. You also notice the difference between the chin-ups and pull-ups through the primary muscles. In chin-ups, the primary preferred muscle is Biceps Brachii, Latissimus Dorsi, Teres Major and in pull-ups are Teres Major and Latissimus Dorsi.


Chin-Ups Vs Pull-Ups - Muscle Worked

6. Results And Benefits

Both results and benefits of chin-ups and pull-ups are different.  And those muscles targeted during chin-ups are common in many exercises, by which you get faster results.

But in the case of pull-ups, you will find results late because it targets more muscles than chin ups. To gain results in more muscles you need more time and diet. Due to this reason, chin ups show faster results than pull-ups.

Due to the work of different muscles, you get different results. In the case of chin-ups, you found maximum results to the Biceps Brachii, Latissimus Dorsi, Teres Major and in the case of pull-ups you found maximum results on the Teres Major and Latissimus Dorsi.

Chin-Ups Vs Pull-Ups - Result Faster Comparison


7. Safety and Comfortable

Like ANY weight training exercise, both chin-ups and pull-ups are perfectly safe. But there are lot of chances if you are doing these types of common mistakes and stupidity. These mistakes during chin-ups and pull-ups cause serious injuries.

  • Take steps lightly
  • Not proper reach of the chin above the rod
  • Do Extra stunts with the pull-ups
  • Do chin-ups and pull-ups without warm-up.

In pull-ups, there are a lot of chances of causing cramps in our back and shoulder than chin-ups. And if you are doing broad hands pull-ups than there are a lot of chances that you caused injury in your shoulders.

But if you properly focus on every step during chin ups and pull ups workout then your injury chances will becomes Zero. If you are not able to notice your mistakes than you take the help of your friend, gym trainer for noticing mistakes. If you are doing chin ups and pull ups workout with perfect steps then there are very rare to get hurt.


Which Do I Use And Recommend? Which Is Best, Easy And More Beneficial For You?

According to my point of view, both exercises are good. But in terms of the easiest exercise, I feel chin ups is easy to exercise than pull-ups.

But you should focus on your fitness motive and then select your exercise. If your primary goal to train your back then you can add pull-ups workout in your workout schedule.  And if your primary goal to train your biceps than you can add chin-ups workout in your workout schedule.

Select your exercise according to the primary muscles. If primary muscles of chin ups or pull ups is same according to your requirement then select it.

I should recommend you to do both chin-ups and pull-ups both because there is no specific disadvantage of doing chin-ups and pull-ups both. And if you do both exercises in a regular routine then your full upper body trained automatically.


How many sets of chin-ups and pull-ups should you do?

Answer:- You must do both exercises, for doing you must follow this schedule.

For Beginners

  • 3 Chin-ups and 2 pull-ups.
  • 4 chin-ups and 3 pull-ups

After some days

  • 10 pull-ups and 10 chin-ups
  • 20 pull-ups 30 chin-ups

After this, you should keep increment in every week. Every week you minimum (3-4) pull-ups and chin-ups.


You Can Also Read:-

Final Words

Do both chin-ups and pull-ups and gain all amazing benefits. Chin-ups vs pull-ups topic gives you to the differentiate between the results and benefits of chin-ups and pull-ups. After this, You easily take judgment which is best for you.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

6 thoughts on “Chin Ups Vs Pull Ups – Best & Full Comparision”

  1. This is the perfect article who describes perfect answer about chin ups Vs pull ups.
    This article is perfect for the chin ups Vs pull ups.
    After reading this chin ups Vs pull ups which is best easy and more beneficial for me thanks health care blog.

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