Body fitness

Chin-Ups Vs Pull-Ups: Which Is Best, Easy And More Beneficial For you?

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

So start with simple things that easily you differentiate between chin-ups and pull-ups. Many gym trainers said that chin-ups and pull-ups are the same effective but I show you the main difference that you feel normally. These points are shown below is deep research on every face of chin-ups and pull-ups.  After reading those difference you can easily find your results which are best for you more. 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 is find from the gripping way of the bar. There is a lot of difference between there gripping ways of chin-ups and pull-ups.

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

But In case of pull-ups, you have pronated (which means overhand) grip. In this grip, your palms opposite to your face and shoulder.

If you are a beginner then chin-ups(Supinated) are very easy and comfortable because this grip position is a 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 our 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. In the case of chin-ups, you easily gain your benefits and results {nearly in 2 weeks} because in the chin-ups less muscles targeted. And those muscles which are targeted in chin-ups are common in many exercises, through this you find faster results.

But in case of pull-ups, you find your targeted results but late{nearly 4 weeks} because it targets your full upper body in one move and for training your full upper body you need more time. Due to this reason, chin-ups results show faster than pull-ups results.

Because of different muscle working, you can found 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 your mistakes. If you remove every mistake of the chin ups and pull ups from the workout then injury chances completely finished and chin ups and pull ups becomes safe exercise for you.


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

According to my point of view both exercises is best. 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 you want to train you back then you should do pull-ups regularly and if you want to trained your biceps than you should do chin-ups regularly.

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 so 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 I 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 its 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 doubt regarding this and you want any personal advice related this then so you can send me a message in Contact Us without any hesitation. I personalize solved your problem-related health care blog and from this article.

You Can Also Read:-

Benefits Of Pull-Ups and lunges

Long Lever Plank & Push Ups Before And After

Weightlifting Death

About the author

Healthcare Blog - Admin

Hi Everyone My name is Dhiraj Kumar. I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will help you in improving your health. My focus is to motivate, inspire and encourage you along the way reach and even surpass your goals.


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