PULL UP VS CHIN UP - Why I Never Do Chin Ups

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In this video we compare the Pull Up vs the Chin Up exercise. Let the battle begin!
Study on shoulder impingement risk with pull & chin up grips:
www.ncbi.nlm.nih.gov/pmc/arti...
Study on muscle activation for different grips for pull up exercises:
www.researchgate.net/publicat...
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[@lucasrab69]

i mostly do pull-ups, but i gotta get that bicep peak with the chin-up variations

[@JustCalisthenics]

Close battle! Fair reason for not doing chin ups, but as you said everyone should choose what suits him(her) more, depending on goals, mobility etc.. I love doing both, but chin ups were my first love😂. And yes rings for pull ups, amazing choice!

[@TappBrothers]

Definitely! And love the full body ring workout you just shared, good stuff man!

[@JustCalisthenics]

@@TappBrothers thank you very much! It means a lot to me!

[@michelegavrilovich739]

​​@@TappBrothers What about wrestling ? Clinch and single and duble leg takedowns ? Chin ups are very functional !

[@hermesbalbo]

To be honest I'd like to go more in depth with the topic and give everyone my experience based on human anatomy and biomechanics. I'm injured from over 2 years because of chin ups. The problem here is that It took me this long to actually get to the conclusion that it was the chin up in the first place to cause the injury and to never allow me to heal and instead keeping me in a recovery plateau, so I'd like to help everyone here to avoid possible injuries sharing this fact, since no one online is talking about it. You do not have to worry if you're a beginner since you won't be repping this exercise as much as an advanced athlete who can rep chin ups for at least 100 reps in the end of training. However it's good to know so that you can use chin ups just to progress to achieve your first 5-10 pull ups and then SWITCH FOREVER TO PULL UPS if you want to protect your body. I'll try to keep it simple with words: When in hanging position the shoulder naturally internally-rotates and being in a pronated position with your wrist (pull up grip) just helps this natural process. The supination instead (chin up grip) requires an external rotation from the shoulder to be safe and function properly, the problem is that you'll be able to keep that external rotation only from the 90 degree position till the top of the movement, the lower you go towards the hanging position and the more your shoulder will internally rotate. this will cause your wrist to pull your elbow into a supination and your shoulder to pull your elbow into a pronation. Now just imagine how much stress the bicep will be put into from being activated in this position. I can guarantee you that no matter how much mobility you can have chin ups won't be any good to you, and will only be relatively less bad if you have an amazing overall mobility. So you don't want to protect the shoulder here but more importantly your elbows which can suffer from some serious and permanent damage. Sorry for being long, if you made it this far, thank you for your attention.

[@billydeka0239]

Thanks for sharing mate, I just want to ask you a tip for my self, Since I can do just two pull ups do you recommend me to do chin ups until I get at 5-10 pull-ups and then quit?

[@hermesbalbo]

@@billydeka0239 Good question! Yes, in most cases this would be ideal to progress and it should be totally harmless. The problem is that each individual is different and the genetic can affect the origin and insertion of the muscles which is not the same for everyone. This, and the level of mobility, play both an important role in the decision making of wether an exercise is safe to do or not. For example: one of my clients can’t do his first pull up yet, in a normal situation one would think that working on chin ups along with pull ups could help to build that strength up. Unfortunately his mobility and maybe his genetic don’t allow that to be safe so I tried to let him do some chin ups training and as suspected he started developing a little pain in the elbow (which could easily become something to be worrying about). At early stages it’s not a big problem, so we stopped working on chin ups and we’ll never do them again. If it can help I’d be glad to give you a tip on your specific situation: why don’t you drop in my DM a video of your chin ups, filming from the back, so I can double check that for you? My instagram is @hermes_sw No worries if you prefer not to, I hope the explanation at least was helpful! 💪🏻💪🏻

[@eli9478]

I got bad tendonitis in my elbow from doing chin ups. It's been over a month now since I did them and now I only do regular and neutral grip pull ups and so far the elbow feels much better.

[@mituc]

I consider them different exercises and I do both. To me they are as different or similar as squats and lounges (well, here the difference is bigger though).

[@flippingkicksetc4643]

Chin ups hit the back, arms , chest and more core, pull ups completes overall strength and body posture. DO BOTH!!! Good vid

[@OoohAaah6603]

Excellent explanation and helps me identify some shoulder issues I've been suffering.

[@kavaipajames5751]

Mixing up different types of pull up variations will recruit different upper back and bicep muscles

[@berniktro07118]

Excellent breakdown!! Thankyou for sharing your knowledge.

[@lorraewright3561]

A great training video! I’m working on my chin-ups, I couldn’t do any in April, now I’m getting there! Geoff.

[@MorusAlba1975]

Both can lead to shoulder injuries or irritation. And for many people with irritated shoulders, the chin up feels much better.

[@soulflymosthigh]

Thanks for the tips. It all makes sense when you point out the range of motion and also, what you want to accomplish. If you don't have a weightlifting bar, some chin ups will help. I will do a little more work on pullups so I can try some movements outdoors where I climb a wall or do wall hangs. The RPF is a complete butt kicker and would recommend it to anyone.

[@RealziesCuts]

I only do push-ups and I really love the orange flavor

[@ikrammaududi6205]

My mobility is pretty good for both types, almost the same, my arms can go a little beyond my head But for me chin up is easier on the joints, especially when I keep pushing after getting tired. And I prefer chin up as it works more muscles, so I can get more things done in shorter time

[@sgp3039]

the location of the video looks amazing

[@TappBrothers]

Thanks, the main shots were in Colorado, USA the overlay for most of the pull-ups/chin-ups were shot in Bangkok Thailand

[@varshamuzik2149]

Whoever is reading this May all your dreams come true 🤗

[@cricket8infinity833]

Ty, I hope so. You too...

[@takatastore6338]

Very informative thank you

[@joe-jg4bh]

If you do chinups do constant tension chinups i.e. dont go al the way down and keep tension on your arms and back for the duration of the set.

[@herb.itall.bivore7288]

Ring pull ups / chin ups are my favourite. You can feel what works for you and allows your body to go to its optimal position during the movement. Great video!

[@teosuperman_]

Very nice work bro great job 💪👍🔥✅

[@aseazfusco]

I can tell you don't do chin-ups by looking at your arms

[@blockaderunner]

appreciated that about the wide grip being bad for shoulders, That's my problem, because chin up pull up doesn't matter for me, it was when I went wide grip recently that my right shoulder started hurting - it was my pitching shoulder from youth - I was an abused pitcher who pitched consecutive days because they wanted the best for every game and I let them do it to me

[@typicalskywars4025]

Nice video. I found out that I am pretty mobile in both positions but a little less mobile with the chin up position. Thanks for the video.

[@morvarid73]

Cool t-shirt Jonathan :D I prefer pull ups too, but I'm working on them

[@nihalmohammed6674]

Ikr, pull ups are such a great exercise, but it takes a hell lotta effort to nail it. I'm now trying retract my scapula and yukky extend my arm during the pull up currently.

[@gaetanoiuculano7895]

Nice video bro good information! What I find eve better and more functional is to do chin-ups and pull-up on tree branches. I love doing natural movement/parkour and while doing tree climbing I like putting in sets of pull-ups, chin-ups and body weight rows in all manor of positions and you get a great upper back workout! Branches allow you to find an infinite variety position for all body weight exercise! Goes to show that some of the best gym equipment is what nature provides!

[@powmoe4424]

Love the Rothbard shirt.

[@vokun7919]

Yeah

[@shahzadkhan4385]

Very informative

[@justdoit8014]

How about using both chin up and pull up! Both are important! It’s like flat bench incline bench comparison.

[@jgsource552]

I do both during my pull day since that's when i need to work on back and biceps

[@JMLockpicking]

Nice one.

Does chin up working rear delts of shoulduers?

[@Jack-mu4cq]

U guys have crazy athleticism. If u wanted to, either of u could become amateur champs in Muay Thai or MMA easily if your coaches are good

[@featheroflead2442]

Thanks for vid. Tho i disagree on the injury prevention. For common internal rotation and bicep tendonitis issues CU mos def safer. CU better for weighted transition to one arm pu imho

[@Nini_369]

I still do Chin ups” but slow halfway reps I don’t go all the way down for that reason to not damage my shoulders” really gives A good pump to the biceps and forearms,,, both close and wide grip ,,,

[@TheMostH4teD]

Do variations to avoid injuries

[@mahakhalil1]

H,i Tapps! 😊 I am still working hard to get my first unassisted pull up. I used to be able to do about five or six chin-ups in a row, but then I gained some weight doing weightlifting stuff and that became impossible… but now I’m trying again. there’s a lot of debate about whether assisted pull-up machines are any good… Do you think assisted pull-ups are better to get you to do bodyweight pull-ups, or are progressive Australian pull-ups better?

[@joshuakenny503]

I know that I'm not the guys but I definitely think from experience that doing proper negatives is brilliant for strength and muscle building 👍 good luck😁

[@mahakhalil1]

@@joshuakenny503 Update, I can do up to 4 now!!!! Just took a couple of months of focused work and increased volume!

[@cricket8infinity833]

@@mahakhalil1 wtg. What did you use? I'm really trying to get my first one too.

[@mahakhalil1]

@@cricket8infinity833 Hey! I think what ended up helping more than anything was increasing the volume of training. Instead of doing the assisted pullups once a week, I did it 2 or 3 times a week and using many many sets, almost to complete failure. I also used a combination of the assisted pullup machine and pullups that are band-assisted, which is a slightly different resistance curve... Oh, and I also made sure to do core exercises every time I went to the gym, even if it's just one exercise - but never skip core! Just a couple of months of following that plan and I suddenly had my first overhand pullup!

[@cricket8infinity833]

@@mahakhalil1 tysm. I will try this. I usually skip the core exercises even tho I know they are very important so I'll try to be consistent.

[@raohammad6290]

1:58 I got the same height with my palms downwards vs my palms upwards. What would you say about that??

[@thorwannabe6810]

You got very mobile shoulders. I prefer chinups because I don't to bicep curls often and chinups build my bicep and back nicely

[@xdriz]

no this is false, that strain is coming from your lats beings too tight. sitting in the chin up position helps stretch that as much as possible. judge the body, not the movement. and btw the best variation is with rings. theres alot of shoulder strain with pull ups due to not being able to go all the way up. which usually causes impingement.

[@CRAVEPEAK]

This is super great and . You have inspired since to create funny videos. And I have decided to start my own comedy series which is showing on my KZbin channel today . I hope I get little support.. This will be a dream come true. I love this

[@TappBrothers]

Congrats on the comedy series journey, wish you well!

[@CRAVEPEAK]

@@TappBrothers thanks so much

[@raojagadam7554]

Anything for vascularity please

[@RPM1776]

Awesome shirt

[@markstargell8749]

Im 58 yo I do both i can do 25 pull ups and 25 chin ups also. I do pull ups on day and chin another doing both help me increase my reps big time!

[@Llamacorn87]

I got one of your ads for this video. Why?!?

[@thomassutherland5188]

I work on flexibility both ways. Full extension is key.

[@nvls5393]

Nice rothbard shirt.

[@TappBrothers]

Thanks!

[@salehomar6249]

what about wide chin ups ?

[@laercios.379]

Injury on elbow too.

[@libertylarry3224]

Nice T-Shirt

[@saulradebe9232]

Lovely Tshirt, where can I purchase one?

[@jj4791]

Google: Enemy of the State T-shirt. Or search Murray Rothbard, Enemy of the State shirt. Hilarious. Lol!

[@saulradebe9232]

Thanks!

[@deer8547]

Not here for fashion. Fitness only.

[@stevewildeagle965]

Pull ups for back, chin ups for Biceps, but do hammer curls to strengthen those brachial muscles.

[@TheAnarchist99]

Hammer curls won't make pull ups easier but I agree with chin ups being better for biceps. I actually never do chin ups and I've noticed that I have pretty descent back development but my biceps are lagging behind. For example I can do pull ups with +30 kg for 5 reps and I tried doing weighted chin ups and I noticed that I can do +32 kg for 5 reps but my biceps got sore the day after , probably because chin ups target biceps better and I never do them

[@teddybeargodzila5364]

Why not do 2 sets of both pullup and chinup

[@BMAB85]

Facts ... Too many variations to do one type..

[@teddybeargodzila5364]

@@BMAB85 In addition to getting both benefits

[@TappBrothers]

Hey Tapp Bros here, Hope you enjoyed the video! If you are trying to learn your first pull up, make sure to watch our 4 Steps to Your First Pull Up here: kzbin.info/www/bejne/fqmloJ16m82rY6c and if you want to start your in Home Bodyweight Training with us, check out the Rapid Primal Fitness course here: bit.ly/2WcV2og . Train safe and stay strong!

[@ZeroEx131]

Do both.

[@rystrlng3329]

i have always struggled with pullups but chinnups i make progress on - i currently am on a routine where i do 5 sets of chins on sun and wed - i started with 5 sets of 1 then add one each workout day - so I’m up to 1 set of 7 and 4 sets of 6 now - it really burns my right forearm on set 1 but after that seems ok - i start at dead hang and just get lats activated for 2 pulls then on the third pull i start my first chinnup - hopin to get to 5 sets of 10 then start over doing pullups

[@kjccal1130]

I just do both but yeah i still find pull ups better😉

[@eggs2627]

Pull ups since day one Chin ups just piss me off lmao

[@beasty_b6967]

Pull-ups just work forearm more. I’m starting to prefer chins

[@sivadsinnedvlogs1811]

Crazy I literally just Google the vs of the two and then get recommended this video fucking skynet is watching

[@westcoastnaturalwolverine4068]

I like pull ups but I do chin ups and neutral grip .

[@jj4791]

Rothbard!

[@Drewsel]

As an archer I disagree. But, then again, I'm an archer.

[@stevenbuss8035]

baba booey

[@TappBrothers]

Congrats Baba Booey you are first comment 👍

[@ChrisCas22]

pull up are harder i can do chin up but cannot do pull up

[@GigiGigi-vv6px]

For fighters chin ups ist functional,for you pull ups

[@0802er]

Is 24 chin ups good for 13 year old

[@prefix253]

Depends, are you going down all the way? When I was your age, I thought I could do 30 chin ups, but I was only going half way each time. If you can do that many chin ups whole going all the way down to straight arms, then you're a beast lmao, I can respect that.

[@cryptogymbro]

Neutral grip is best for biceps, upper pecs as that research paper stated, so there is no "best variation" use them all or at least few. For protecting shoulder neutral grip is always safer too. And also i don't believe he has that poor shoulder mobility i can lift both hands behind my ears with locked pelvis easy. In addition if you use rings you are in all positions at once if you pull up while rotating rings in, so false video.

[@krishdewan9619]

I can do 5 chinups but 0 pullups 😬

[@aseazfusco]

advice is horrible you get more stretch with the chin-ups I do both weighted and dips

[@antton9623]

Tomorrow

[@andrewmc147]

I dunno man judging by your body i don't think you're in any place to say we shouldn't be doing chinups

[@mr.animeentertainment5829]

Are both different😅😅

[@Skate247allday123]

Chin up is for people who can’t do pull ups

[@blockaderunner]

nope

[@luckasta6269]

Word

[@antton9623]

Sorry Tapps but now I'm too drunk for this

[@hugoesparza6756]

Just so both..lol...

[@teeveegee8843]

Can confirm. Spent 5 months out of the gym last year after tearing my shoulder doing chin ups. Had been doing assisted chin ups for a year and one day I decided to do bodyweight ones. Totally stuffed my shoulder.

[@ikrammaududi6205]

Have u recovered?

[@teeveegee8843]

@@ikrammaududi6205 Yeah buddy. Recovery was slow but I've been lifting the last 4 months, couple weeks ago I got my strengh back to where it was before I injured myself.

[@ronald7482]

I get big barettas from chin ups

[@laceymarsh4109]

Do you like Minecraft

[@Brotection_]

Lol.

[@frankmontecristo5435]

😑Its the same shit...