Chin Ups vs Pull Ups_ Clash of the Titans

1. Chin Ups vs Pull Ups: Clash of the Titans Chin ups and pull ups are two exercises that are the most commonly executed exercises in the world of fitness and these two exercises clash the most as well. There is one big question surrounding them both at all times “which one builds more muscles and what is the difference? While it is important to know the basic difference between them, it is also important to understand the muscles they work and why you should do them, if you want to add them to your workout routine. info@aqfsports.co.uk www.aqfsports.co.uk

2. What Is a Chin Up? The chin-up is an exercise in strength training done by individuals who intend to strengthen muscles like the biceps and lats that flex the elbow and extend the shoulder. In a chin up, the palms are always facing the person doing the exercise. Chin Ups Muscles Worked Chin-ups target arm and upper back muscles, particularly the lats (latissimus dorsi), biceps, shoulders, and forearms. They are similar to pull ups in the sense that they keep the abdominal muscles engaged throughout the exercise. However, there is a significant difference in chin ups and pull ups. The chin-up’s underhand grip stance triggers the anterior chain muscles. These muscles are present at the front of the body, for instance, the biceps and the pectorals. The pull ups, on the other hand, focus on the muscles of the posterior chain in the back. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

3. Chin Up Benefits Upper Body Functional Strength The ability to pull your chin up to the bar can increase your back and arm size. Moreover, it also improves performance and develops good grip strength. Other than these perks, chin ups can act as a key movement to enhance endurance, and pulling abilities which come in handy in CrossFit movements, deadlifting, and strongman exercises. Master Your Bodyweight The ability to handle your own body weight is vital for most sports. While some athletes may not have to pull themselves up onto a bar, the mass and strength required to do chin ups can effectively translate into stronger forearms, back, and biceps which are crucial when doing presses, heavy cleans, squats, snatches, carries, and deadlifts info@aqfsports.co.uk www.aqfsports.co.uk

4. What Is a Pull Up? A pull-up is also a strength exercise that focuses on the upper-body. It is a closed-chain movement in which you suspend your body with your hands and then pull up. During this action, your shoulders adduct and extend, as the elbows flex, to bring the elbows to the torso. In a pull up, the palms face away from the person doing the exercise. : Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

5. Benefits of Pull Ups Improve Physical Health Resistance or strength training with exercises, such as pull ups can also boost your overall physical health. Studies (1) have shown that taking part in strength training on a regular basis can help decrease visceral fat and assist you in managing type 2 diabetes. Challenge Your Muscles Pull ups are one of the most challenging strength training exercises. When you challenge your body muscles with difficult exercises you improve your overall fitness level as well. If you have not tried doing pull ups before you should try introducing them to your workout routine as they can improve how strong you look and feel. You can also try underhand pull up and supinated grip pull ups. They Work Out So Much at Once Another perk of doing pull ups regularly, is that they target multiple muscle groups simultaneously, also known as a compound exercise. info@aqfsports.co.uk www.aqfsports.co.uk

6. Chin Up vs Pull Up: Which One Uses More Muscles? Well, neither because both utilise different muscle groups. Chin ups focus more on the biceps while pull ups focus more on the lats. So, it depends on your expectation from your workout routine. A certain trainer may suggest you one over the other, and vice versa, but that doesn’t mean the suggested exercise is better. Your trainer will decide which one suits you the best after looking into your workout needs. Mostly, chin ups are recommended before pull ups. If your workout focuses on lower back or biceps, then pull ups are better for you. However, if your workout is focused on upper back, then chin ups are your best bet. www.aqfsports.co.uk info@aqfsports.co.uk

7. Final Takeaway Now, that we have a clear understanding of what chin ups and pull ups are, what do pull ups work, the muscles chin ups work and what is the difference, we can safely say that both are powerful exercises. Both chin up and pull up use the entire body weight. The differences narrow down to the contrasts in the preference and position. So, at the end of the day, both exercises are amazing, at engaging the upper body and core. info@aqfsports.co.uk www.aqfsports.co.uk

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