I'm female, almost 69 and fit! listen to your body...i began my pullup journey doing narrow grip, palms facing. It was easy on my shoulder. As I got stronger, I started changing the width and the angle... I'm now doing Lhangs with pullups, over and underhand grip! I hang or pull myself on anything I find and just do a few. I even go to a couple of playgrounds where I am the grandma doing the monkey bars! Just do it!
@@poi__peter It was logical because narrow grip allows you to pull up easier because you engage your back more when you are not focused on how much it hurts the shoulder to be in it's weakest dynamic. As I was getting stronger to then go into a bicep pullup or chin up. All of that was just conditioning for what the shoulder has to go through being the smallest muscle group that gets hurt the easyest. I feel that my shoulders had to get into condition of strength and mobility...Now that I can do them, I'm cleaning up the movement.
@7msjster Thabks ! this is Fantastic information on some of the pull up progressions and strength building / conditioning for your shoulders that occurred over time. very useful to know for my own practice. Take it slowly and work on mastering the easier progressions before moving on to avoid injury🙏
according to Mike Mentzer, close grip chin up is by far the best biceps exercise. Its much better than ANY of the curl movements because biceps is a 2 joint muscle and curls only activates lower part of biceps whereas chin ups activate both lower part and shoulder connection of biceps. old but gold.
@@reconstructionwouldhavesav9472No, but there are 2 ways to even increase more according to studies: Do a biceps exercise afterwards, especially concentration curl. Or do instead of the narrow grip chinup the pull where your head goes alternating left/right of the bar, where your grip is like playing a trumpet. It had biggest biceps emg.
Pull-ups using gymnastics ring... starting with a pull-up grip at the bottom of the rep, then rotating the hands while ascending until you end up in a chin-up grip at the top of the rep.
It depends on what your goals are. I do weighted, wide pull ups and have noticed significant growth in my lats. I only do chins when I also want to target my biceps during a back set. Time is important, so I'm always incorporating supersets or more during a workout.
@mjollnirjc because we all fall short of God's glory. All men are fallible and unless we accept Christ we cannot have a relationship with our Creator. We're called to surrender to our Lord. My will has and always will fail me. I chose to surrender my will to the Father's daily. It is a choice. Will you continue doing what you've always done and maybe find worldy success or will you surrender your will to your Creators who'll bless you for eternity. All men, No matter how successful you think they are have failed themselves and others and always will. There's only one who is perfect.
God never had a son - Jesus christ was a man and a prophet - and if he ever decided to have one why do you think He would choose a weak human race instead of creating a mighty being or an angel?@@thetej2227
You cannot go wrong alternating between both pull ups and chin ups, throw some Dips and push-ups to the mix and that’s going to be a beautiful thing when you start a push - pull program doing body weight exercises ⚡️
I had only did pull ups in the past. But decided to also add an equal set of chin ups to build the biceps and eliminate curls. I do weighted sets for pull ups and chin ups.
When I trained calisthenics, I started with pull ups and finished with chin ups. Really: wide grip pull ups, standard pull ups, chin ups, narrow grip chin ups (by then it’s like three reps per set). They are all great, but if I only did one, it was a chin up.
@@SolidestAutumn A bit. Not like what happened from constantly cleaning weights in Olympic weightlifting and kettlebell sport. If I wanted to target biceps for hypertrophy using calisthenics, I would combine false grip chin ups (with isometric) holds and things like high rep pelican curls.
I alternate them in the gym, both adding weight to my belt. I can do 7 or 8 reps in my first set of both variations with a 20Kg plate added to my bodyweight. Not bad for 54!
@@freespeech4023….I've got one for you! My latest routine ( once or twice a week) is to perform 150 pullups/ chins/ mixed grip in under 20 minutes (18 minutes even just yesterday) just body weight though - 180 pounds 70 years young!
both pull ups and chin ups should be in your routine as well as the neutral grip variation... you can build a well developed back/shoulders/chest/arms/core using these 3 exercises alone; master them and you'll build a strength that will translate positively to every lift in the gym - neglect them and you'll likely never even bench 2 plates.
@@okdac2559 benching is not only a Chest/tricep excerise. It engages lats, core to stabilize. Strong posterior chain allows you to arch better and more stable. Also strong quads will give you a leg drive
Starting off with chin-ups is a good start for me I can’t do pull-ups so chin-ups are a good movement to start on working your biceps but your still working your whole back
@@Alexanderthenotsobad everyone is born with "six-pack abs" most people are just too fat to be visible. But he's right, I have more soreness on my abs by doing pullups than by doing specific abs exercice
@@gonderAmh Although I appreciate your profile pic, and your comment, not everyone is born with "six"-pack abs. Some naturally have "eight" pack abs (the freaks of nature), and some only four... feel free to look it up...
I've actually been doing mixed grip sets with one palm forward, one palm backward, and alternating sides each set. It feels like a nice balance and a very natural motion, like climbing a tree. You wouldn't pull your body weight up to a branch in a pull-up or chin-up style. You'd wrap your hands around the branch with a mixed grip.
Hopefully absolutely no one takes this seriously. The Pull Ups are a back building exercise that unlocks the lats, like no other exercise can. This is ESSENTIAL for a full body program to keep your physique balanced. Venturing into the harder pull ups, like wide grip and archers, is the best way to ensure a strong a functional back. Yes, Chin Ups are a good biceps exercise, but so are lots of other exercises.
Pull ups also translate into getting onto an object. Chin ups are cool, but I haven’t figured out how to punch through a wall to obtain a grip to do chin ups onto a roof or fence.
@@mikaelbentley9870 strength is strength. From only training chin ups and now weighted chin ups I went from having a pull up 1RM of +10 lbs to now +65 lbs. They're very similar, building strength in one is going to build strength in the other. It's like leg press and squats, someone who squats 500 lbs is going to be a strong leg presser regardless of it they train on the leg press consistently.
@@mikaelbentley9870why you want to jump over the fence ? Only monkey does that 😂😂😂. Are you planning to steal or what ? 😂. These youtube kids are insane 😂
Better for what? Since it is primarily considered a back exercise and clearly hits the back more, pull ups are the best exercise for that. In chins your arms can exhaust far more quickly than your back will so that the exercise peters out before the back is ever anywhere near failure. Making it more like an overblown exercise for biceps and a moderate exercise for the back/core. Doing pull ups and then taking biceps immediately to failure with a curl gets you the entire thing. Pull-ups are better.
Pull ups are better for posture, they reinforce the shoulders back cue and involve the traps /rear delts more . Chin ups sacrifice that with more chest (and of course bicep) activity. Too many people, including some fitness influencers, have a hunched over posture and pull ups are one weapon in your armoury to help correct that.
For many people who are not that strong, doing assisted chin ups or pull ups on either an assisted machine, or doing them on a pulley type machine is much better, b/c you can reduce the weight. If you can only do a couple chin or pull ups, it's gonna be real hard to progress. If you do something where you can do 8-10 reps and steadily increase how much weight you do (or decrease the amount of assistance), you are much more likely to maintain and use better form than if you are straining using maximal effort all the time. Sometimes less is more, esp if somebody is not already strong enough to do several unassisted pull or chin ups.
I started doing 2 chin ups weighing 240 pounds. I started doing it everyday. After 1 month can do now 10 strict pull ups and chin ups. Train hard and be patient. Nothing is hard if i believe in it. Your mind is stronger than you think 💪
@@Ollieoost28 Solid achievement, very glad that approach worked for you! Depends on your age though. I'm in my early 50's, and a friend of mine who is close to my age tore his rotator cuff a couple years or so ago attempting to do pull ups. Sometimes less is more, and the hardest exercises not the best place to start. It's not that different from starting out with maximum weight on a bench press, most people are better off starting to work with a weight they can do 10 times or something rather than just once or twice. I used to be able to bench press twice my body weight about 25 years ago, and have had all kinds of neck, back, and shoulder issues, with tons of chronic tension in those areas. Heavy and intense training is not always the best for people's bodies in the long run, and sometimes the negative effects are not visible until the wear and tear on the body becomes evident years later. Based on my own experience in the gym 5 days/week for more than 20 years, I think lighter weights and less resistance (and greater variety) are better places for most people to start. Just be careful and notice how your body feels, but that's not to take anything away from your progress, great for you man! 💪
Just do pull up negatives, inverted rows and band/pulley assisted pullups and you will have pull ups in no time no machines needed. There's always a natural progression without machine, I prefer pure calisthenics myself but both will work.
The biggest issue with chin ups is if you use a doorway pull up bar, there isn’t usually a good grip to use. The way the bars are constructed, there are usually bars in the way of a good grip. You need a gym, solid bar, rings or some other way to do them. I love chin ups, but it’s hard to find equipment to do them.
Pull Ups and Chin Ups are best exercises, it blows my back, biceps, chest and abs like no other. And i dont injure unlike from Dead-L or Barb-Row. Sadly i was never able to do more than 6.
I’ve toggled between lat pull downs (reverse/regular grip) and pull ups/chin ups my whole lifting life and chin up are it. They give your back a nicer v-taper and biceps get BIG.
I use the padded grip perpendicular extensions on my doorway pull up bar for a midway "neutral" grip. I feel that it distributes the effort between the biceps, lats, pecs, and back. I am into high rep pull ups and can do 100 in two sets, such as 51+49 or 52+48 with 4 minutes rest in between. This requires intense cardio training on a bicycle, deep breathing to the point of hyperventilation, and pre-workout super beet chews. It's all about blood flow at high reps. For completeness, I also do feet on bench push ups , plank ring rows, and ab roller crunches.
@@ZyroSugar The world record is 651 pull ups, so why would my relatively puny numbers be out of the realm of possibility? My workout wouldn't even be that dude's warm up routine. I have since given up on two sets because it didn't really get me out of my fitness plateau and the only advantage was the bragging point of 100 pull ups in two sets. I have since moved on to single set pull ups with a 20 lbs weighted vest (as well as all of my other single set calisthenics with the same weighted vest). I feel like there are fewer garbage reps and with fewer reps and single sets, it's much easier to find time to work out. Started at 40 pull ups with weighted vest and gradually worked my way up to 50 pull ups with 20 lbs weighted vest, personal best. Then for the next work out I attempted a body weight pull up personal best. Without the added weight, it's like I am flying up with minimal effort. In fact for the first 20-25 pull ups the hand grip pressure drops to zero as my chin goes over the bar. This allows a split second of blood flow and micro rest to the muscles at the top of the pull. Some pull up competitors rest by hanging at the bottom but this is too uncomfortable to me, personally. I like to get the set over, ASAP. In my experience it is people stuck at low rep pull ups that cheat the range of motion, not high rep competitors. I am not doing the body flex or kipping method, so no momentum there. One trick it to look up the whole time so that your chin is already high and you are not cranking your neck into extension with each pull. Also, my neutral grip allows more pectoralis activation so I can pull my chest up to the bar (beyond the mere chin up). Another trick is to go to full arm extension at the bottom and use the reflex muscle tension stretch/bounce to come out of the bottom. I use full range of motion this way, but lingering at the bottom does you no good at all. So with the weighted vest single set up ups< I was able to bust through my previous fitness plateau and I was finally able to achieve my fitness goal of 60 body weight pull ups to match my age. Now I just have to get to 61 within a year.
@@drmitofit2673 hmmm I have a pacemaker with a bad heart and had my whole neck fused front and back. Had some of the back muscles cut. I do workout though but I would be lucky to do 10 pullups. :-P
@@drmitofit2673 well that’s incredibly impressive, the most I’ve seen someone to pull ups on a row is like 40. how did you train to get there? Also how do you breath correctly doing so many reps? What’s your Push ups dips record as well if u don’t mind me asking.
it always suprises me why most people choose pull ups over chinups but when it comes to squats they choose normal squats over front squats although they elicit more quads activation but we choose normal squats because we're stronger at them so it means theyre better for hypertrophy the same should go for chinups. If you choose weighted chinups you can lift more and your hypertrohhy will get better the biceps doesnt take over the lats like most people say the truth is you will be just stronger using that grip thats why I choose chinups and i never do pull ups
Na Front squats are much better for hypertrophy for me . More weight on the bar doesn't always mean better , Less weight means the desired muscle u want to work is doing all of the work.
front squats are goated for me. I have naturally bigger glutes and they steal most of the gains with squats, but front squat just demolish my quads and upper back. Used to hate it back then tho.
Pull ups not being "as heavy or tiring" is completely false. Your biceps are at a mechanical disadvantage with an overhand grip. Pullups are absolutely harder to do than chin ups. Your video is bad info.
@Nev91280 What if I did? Would that change anything? The point is, even the most basic understanding of human physiology and anatomy tells you that chin ups are easier. Don't believe me? Go do some chin ups and then pull ups and tell me which one was easier and which you could do more reps of. It's going to be chin ups, jackass lol
The latest studies show there is literally no difference between pronated or supinated or wide or narrow grips in pull ups. They all target the lats the same and they all hit the biceps the same. The only difference is how it feels. The results will be the same no matter which one you choose. What I'm saying is pullups and chin-ups are identical in results. Unsurprising when you do pullups correctly you would realize it hits the lats far more than the chest or biceps when you do the full extension range of motion. You can check this, its been confirmed.
I feel my upper back more in chin ups and I think is because it is easier and can do full range of motion. In pull ups I am not going as high their for less range of motion. But I think chin ups will make me better at pull ups eventually since they basically work same muscles but a bit differently.
With a Chin-up it's also easier to tear your bicep. No one talks about this. If you're doing chinups make sure it's nice and slow, make sure to control the rep and don't do jerky motions
Great Video. Finally someone who makes exercise videos and actually knows about it. The grips are not mutually exclusive. I do both with four different combinations of grips. I do at least a hundred a day and sometimes more. Chin ups / pull ups are the best exercise you can do for over all fitness. People at the gym can't believe I'm 69. The abs get an excellent workout too and this helps a lot at my running.
Train both. Alternate between days of chin ups and pull ups. Also mix some days with weights for low rep and some days with resistance band for high reps.
Just make sure you go all the way down to a full extension "dead hang" before going up again to your chin above the bar position if you want to get the full benefit of chin ups and pull ups.
Advanced calisthenics athletes practice all grips, at least 50 more grips than what this video shows… Various holds on rope, climbing boards, balls, towels, polls, ledges, FatGripz, slippery bars, etc… Advanced calisthenics athletes don’t ask “which hold is best?” They just do them all.
Chin ups are best because after back and my chin ups I go right to biceps so I don’t need pull ups lol I use to do them all but no need when I go right to bicep’s and can target the back better before biceps
I've been doing supinated grip pull-ups ("chin-ups") exclusively for the last 2 years because pronated grip pull-ups started causing me a lot of elbow pain. The chin-up didn't cause me any problems in that regard so I just naturally migrated to them.
Ok it's gonna be a bit controversial but for lats I am all into chin ups. If we will compare standard grip chins and pulls the back has almost the same activation (I feel better stretch on chins). Differencece lies in arms. You might get more activation for bicep with chin ups but it doesn't take anything from back. During pull ups sonething still has to bent the arm right? Tension goes more into other elbow flexors. There is more than just a bicep that does this function. For best growth of Your back You need full spectrum of grip width, that was purely theoritical, I just wanted to bring up chin ups a bit cause people still believe this exercise is worse cause of bicep activation while this argument doesn't take anything from back unless Your form is reaaaaly biasing bicep to the point it becomes a point of failure. It happens to me but I am doing that intentionally. You will have to choose Your variations and ecercises according to Your demands and current standpoint.
I think, the best combination is weighted muscle-ups (lower reps, mostly strengh-focused) + weighted chin-ups (higher reps, mostly hypertrophy-focused). This is what I consistently do.
Pull ups build solid back. Pull ups also hit your biceps with different angle. So you probably should do both Or alternatively. Can't say anyone of this is better than other. Both are good in their own way.
I used to mainly pull ups. But now due to injury in my elbow I replaced them with Chin ups and my lats remain as strong. The angle of the chin ups remains when you are tired. While the body angle while doing the pull ups is usually decreased when you’re getting tired.
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If you can do pull ups you don't need to do chin ups anymore. Yes there is benefit to doing chin ups as well but pull ups are a much better exercise to focus on. Yes better bicep activation from chin ups and if you do close grip chin ups the emphasis on the biceps is even bigger. Here is the deal though, do you really need to focus on your biceps? Biceps are used a lot in many exercises. Today for example I did weighted pull ups, lat pulldowns, singe arm rows, dumbbell shoulder press, dumbbell chest press and cable lateral raises. The pull ups, lat pulldowns and rows already hit my biceps plenty. Sure every now and then you could throw in some bicep specific work but it's not needed to get a great looking physique.
I agree with that different exercises will recruit the biceps/brachialis without performing a curl or chin-ups, it always depends on your goal. For me, I am working on building my deadlift strength and grip is the major link to make it work. I am using a double-overhand grip, so I can keep my shoulders in rotational symmetry. I use chin-ups because I need another movement that does not require pulling from the floor and there is the added benefit of improving my relative strength at the same time.
Forgive the hyperbole but that's like saying that you don't need to squat once you can do a bodyweight squat. You can always add more difficulty to chin-ups by doing them slower, adding weight, or slowly transfering to one arm chin-ups. They are also incredibly time-efficient exercise, so if I were limited with my gym time doing them would be very beneficial
To me its the other way round. The version you say is easier or less demanding is much harder for me, while the standard/popular version (palms back, lot of unwanted bicep involvement) is much easier for me. I can do nearly twice as many. Its annoying because I'm trying to focus on my torso/back/core WITHOUT majorly ripping my biceps too (which that version does). You end up with biceps & triceps looking disproportionately large compared to shoulders, which looks totally wrong (small shoulders + thick arms = no). So you have to find a back ripping exercise that just works the back, but I haven't found one yet.
I find it much more difficult to do chin-ups, but pull- ups are easier than chin-ups for me. When I can do 15 pull-ups in a row , I can hardly do 9 chinups. However, It may be different for men, and depends on fingers and body type.
That is very unusual because chin up 3:37 so much easier than pull-ups by far because because it allows you to use more of your arms it's always a second to the rule but I can do pull-ups and channels but I do the pull-ups first because they are the hardest and as I fatigue then I do chin UPS
My inner forearm, right below where the elbow bends, gets SUPER tight with pull ups…so I stick to chin ups now but I def wanna get back to pull ups too
I wrecked my rightside of my higherback muscles and shoulder and triceps. I did explosive chin ups and pull ups. I even pushed down when I was up. I felt some kind of suppression in the gym it felt like competive eyes. It was my new method and I liked it. I think i got the injury because the body was not supported as usual. It feels like fundamental and natural energy and strength are gone as if it has been taken from me. I hope I will recover fast because I like it the explosive way my back immedeately started to grow it was spectacular. I am sensitive to things that happen in a specific environment the way that they are experienced in that environment I don't like it when it is too overwhelming and exluding my own method and energy that i rely on. Some gyms are chaotic and crowded some are dull and sedating and some are dynamic and energizing. And mixtures of those together. The body reacts to that.
Took the grandson to the playground so I decided to see how poor of shape I am doing pull ups on a bar. Guess I better get going as the number was pretty low!
both are great but i injured my wrist for 4 month by doing chin up on bar and push up combination, thats why pull up is better on bar, but chin up is saver on rings
Neutral grip is the best for longevity of joints and tendons. Overhand grip is better than underhand grip. You can always narrow the grip while doing overhand grip for emphasis on lats
You'll still be doing less reps overhanded as opposed to underhanded, which is a point the video makes. It's more lat work if you only do 1 rep. If you want wide lats, chins in a sternum/gironda style will outdo pullups.
@@ramon3077 you missed my points: 1) pullups with underhand grip at extended position places a lot of stress on the elbow joint 2) pullups with underhand grip at contracted position places a lot of stress on wrist joint. 3) the narrower the grip, the more is the role of lats You may want to extract the max out of lats by using close grip underhand , but it will increase the probability of injury. All the best if you feel you can train your max with injured tendons
Unfortunately chin ups are not for everyone. A few sets of chin ups and my elbows and wrists are dead. Tendinitis and inflammation everywhere. So for me pull ups work best. It's all about finding what works best for you.
When I do Chinups, I place my hands like you with a Hammer Curl, palms pointing towards each other. Are those good too? I figured it would just be like a chin up with more emphasis on the brachialis
Chin ups are one of the few body weight exercises that isolate the biceps. I like them for that season. Also pull ups are easy on the wrists compared push ups which is useful following a wrist injury and push ups are not practical while healing
I always do the same amount of sets for chinups and pullups, and my maximum is 15 reps for both exercises. I am completely symmetrical! And I can do 45 good form pushups as maximum, so my pushups are 3 times more than my pullups/chinups. Is everyone on the same ration of 1/3 ?
The main thing is motivation, or lack of thereof. Once you hit a certain age (your mileage may vary), you start asking yourself the same question time and again: "What for?"
