Stop Doing Your Pull-Ups Like This..

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Pull-Up or Chin-Up, which is better? The straight bar has shortcomings for everyone. This technique forces our body into a rigid position. Neutral grip, rings or curved bars are biomechanically friendly. We hope this tip helps you build muscle and get stronger with calisthenics.

[@FitnessFAQs]

Become a Pull-Up Pro with FitnessFAQs: ✅fitnessfaqs.com/product/pull-up-pro/

[@elitamez8356]

Hey I got a question when doing calisthenics workouts is it OK to do chest day every day or am I suppose to do chest one day back the next.

[@giovanni783]

Great one. For me: pull-up grip kinda ok, chin-up grip pain in left elbow, neutral grip or on rings zero pain and feels best

[@joshuakenny503]

Love this style of video with training clips overlaid and snippets of the longer podcasts I sometimes don't have time to watch

[@peamutbubber]

The fact so many people always are in the comments saying they get pain etc proves this form is incorrect

[@JaguarPaw1]

I just got my first set EVER of gymnastics rings tha is to this channel and Gymnastics Method, I'm going to use them today for the 1st time, super excited 💪🏽💪🏽💪🏽

[@SHCAGO]

Fantastic information! This is exactly why I dig this channel!

[@FitnessFAQs]

Cheers - The goal is to offer education and establish an environment that accommodates both benefits and drawbacks, depending on various contexts.

[@Josuegurrola]

Nice advise ty

[@SSBMNicki]

thank you so much. I can do more than 15 strict pullups but I was never able to do chin ups comfortable on a straight bar. It felt impossible to go into a dead hang without my hands twisting away from the bar. I thought I was doing something wrong, and it is good to know that it's natural that my arms flare out to the side during it.

[@commantrosexetlos4700]

Weak grip

[@carfamily5701]

I used to be able to do both, then i focused on pull-ups solely to achieve 10-16 reps. At the end of that I couldn’t go back to chin-ups as my hands want to twist around and hurt my elbows. I concluded at the time that I’d developed a muscle “imbalance” in the shoulder preferencing the pronated grip. But apparently chin-ups are just awkward as well

[@ivans3806]

Nice to see Dan Jeong!

[@TheMariusz700]

Love the tips

[@joshuakenny503]

Thank you🙏

[@jasonhollis3958]

It’s ever so strange. my shoulders feel so uncomfortable doing pullups on those Bendy bars. I literally can’t do it, unless I’m doing it on a straight bar.

[@Trevor_Bennett]

You're not the only one. I hate those angled pull-up bars. They also feel really uncomfortable on my shoulders.

[@FitnessFAQs]

This emphasizes the significance of personal preference. Our physical structure determines which technique and equipment are most suitable for our body. Consider the discussion's general principles and implement them in a way that works best for you.

[@tomashgrey2211]

​@@FitnessFAQs brilliant advice 👏

[@Tripy156]

For me its the opposite, I feel very uncomfortable when doing pullups on straight bars

[@dominikamaziing]

Last few weeks I do chin ups more, I fell a bit in pull ups and I still do them but just much less. I usually go for 8-10 reps for 4-5 sets but I do it with 2-3s while lowering down, I feel much better than when I would go for 12-15 faster reps.

[@maxpion]

Chin ups involve way more biceps hence why it’s way easier. Works the lats less. Essentially, they’re both good exercises, but they don’t work the same muscles

[@Horus-Lupercal]

Nice, keep going. :)

[@fabioooh]

@@maxpion they dont work the lats less , actually even more since you have to use a narrower grip

[@alex20na]

@@fabioooh True, I still don't know why EVEN TO THIS DAY people think that doing wide grip pull-ups works the lats more than a narrow grip. Close grip chin-ups it's even better than close grip pull-ups for lats because they feel more natural and easier on wrists.

[@fabioooh]

@@alex20na fr ,but then they say in the lat pulldown a wide grip works upperback,they cant even be coherent

[@QuickSortGraphite]

I do both. I do pull ups for training my back. My pr is 11 pull ups I do chin ups to train my biceps. My pr is something around 9-10 for some reason I now try to find progression to 1 arm pull ups. I can do 1 asisted with each hand i hold my wrist with free hand.

[@thectheb]

How can u do more pulls than chins?

[@QuickSortGraphite]

@@thectheb i think because i started doing chin ups only in this year. Actually back in the days chin up was considered to be girly and too easy pull up

[@alien_s4352]

I use to do 200-300 pushups in 2022 (3 times a week), i ignored pull-ups due to hectic work schedule Starting from Jan 2023 i started with 2 pull-ups Currently 13-14 reps (3-4 sets) Improvement in upper body that comes from pull-ups is far more superior than any other exercise IMO I do both pull ups and chin ups But can't go above 14 reps

[@andofb]

@@thectheb Most people find Chin Ups easier than Pull Ups. I forget the conversion but I remember reading if you can do 8 Pull Ups then you should in theory be able to do 12 Chin Ups. Could be wrong as its been a while but obviously that is not the case for everyone and if you are used to pull ups and not Chin Ups you might struggle.

[@mkpnftzm3093]

​@@alien_s4352 if u want to increase your pull ups, you should try doing wide pull ups for a while, and after 2-3 weeks try some normal pull ups, they will feel much easier

[@saudude2174]

the joy and adrenaline in the 2 guys at the end really is motivating :D

[@creativesuit1930]

I do both on different days when I do chin up though I really focus on my biceps. When I do pull ups I really focus on pulling my elbows behind me to get a good squeeze in my back. Also I should mention I only use rings and pull ups I do the arched back variation.

[@ninjasrose1653]

Totally agree! Chin ups are so uncomfortable to me. Rings are such a god send!

[@nilsplash]

I'm a big advocate for pull ups, love them and been doing them since day 1 of regular workouts. That being said, after training with only pull ups for several months, my back was way more muscular than my front that i looked like i have a hunchback. That was when i incorporated chin ups as well to balance my physique as it really emphasizes the biceps and pecs.

[@aliabusaleh419]

Chin ups for pecs? Lol

[@nilsplash]

@@aliabusaleh419 like i care about some rando's opinion

[@davidfernandez8515]

Chin ups and pull ups hit the same muscles. Chin ups hit your biceps more, but the biceps are not as strong as people make them out to be (try doing a curl with the equivalent of your bodyweight). If you want to develop a stronger front do exercises that work in the front plane of motion: push ups, dips and handstand push ups (a version adecuate to your level of strength) should be your go to. By the way, the pecs play a role in stabilizing during pull ups and specially chin ups because of the hand positioning, but the gains you'd make with them are minimal since they only play an assistant role

[@aliabusaleh419]

@@davidfernandez8515 Exactly, though chin ups and pull ups work the same muscles, each one biases different muscles. And saying that chin ups work the pecs is the equivalent of saying push ups work the lats, they only stabilize.

[@davidfernandez8515]

@@aliabusaleh419 pretty much, but not quite so. See, the chest's main function is shoulder abduction and since the chin ups have your hands closer the pull motion also forces your elbows to go closer, so the chest also gets activated to some degree and definitely much more than if they acted just as stabilizers. Give a go to a superset of dips or deficit push ups paired with chin ups. I can ensure you'll feel a great pump in your chest. Take care!

[@dcdaddychill_xL]

I always do both in 1 session. 5 sets each..got really good results in 1yr

[@MonkeyBarsEveryday]

10 sets of vertical pulls per session?

[@dcdaddychill_xL]

@@MonkeyBarsEveryday yea

[@chris-hu7tm]

if I do chinups on a straight bar my left elbow keeps looking up, it feels like if I continue doing them I will eventually have severe elbow problems, rings saved the day

[@winstonyang8515]

i usually start with strict ring pull ups then tucked front lever + skin the cat then about 40 pull up strict then end it with chin ups. im always surprised how much is left in the tank

[@stan404notfound]

Love both but when doing chin ups I love using rings more.

[@diogoperroni1]

Hey Daniel, you should take a look at Refael Paz! A podcast with him would be awesome! The man is an ultimate beast

[@alexklein30]

I hope rings will allow me to do pull ups... got a bad case of Golfer's elbow (medial epicondylitis) and it's probably from bar pullups/chinups... hurts a great deal now :(

[@rickf6375]

I do too but its a lot better now. It still flares up from time to time especially during straight bar chin ups but here's some advice: - if its acute: rest completely for a while to let the inflammation heal off - try neutral grip, it's a lot easier on the elbow tendons - do daily wrist curls to strengthen the forearm muscles and tendons; pick a weight that allows you to do about 20 reps max, do them both pro- and supinated - this really made a big difference for me - do the wirst curls to warm up before attempting pullups! also warm up with lighter variations if possible before jumping straight into pulls - try daily stretching the forearm in pro- and supinated position (KZbin has some good stretches for both positions) - rings CAN make pullups easier on the tendons but I still tend to get pain if I rotate into a supinated grip at the top so I tend to avoid that and go from pronated to neutral max. - after a Pause: ease back into it, don't do full workouts immediately. Just do lighter sets or less reps and ramp up the intensity over a few weeks

[@alexklein30]

@@rickf6375 thnx

[@michaelharris8913]

​@vxlkrye I got pretty bad chronic medial epicondylitis from climbing as well as neutral grip ring chinups. The strain through the medial epicondyle due to elbow flexion during pulling movements can be exacerbated no matter what the grip. To Alex - I recommend following the instructions in this video: kzbin.info/www/bejne/Z5WWqKqMo7CleJI which has made a huge difference to my elbow pain in a relatively short amount of time - I've had this elbow issue for about 18 months and 2 weeks of these theraband exercises have made a great deal of progress already! Good luck :)

[@billymaguire59]

I have had golfers elbow for three years and I still do pull ups and chin ups, WITH RINGS. The freedom of movement means everything. I find if I just rotate my right palm, right elbow is where the GE is, towards my face a few degrees it will alleviate the pain.

[@michaelnovak9412]

Could I use pull-up pro in addition to the hybrid program if I've been training for more than two years consistently and I'm used to a relatively high volume of pulling?

[@budgetlifter]

if i want to train explosive pull ups but i can only do about 12-15 normal pull ups, is it alright to use a rubber band and actually use that bounce to pull higher and faster? Set gets terminated when there is no explosiveness anymore so It's not really about getting stronger just about training for explosiveness

[@bharatmatakayoda]

No negative explosive pull up are better basically you pull your self to the top as fast as possible and when you reach you lower down like negative pull ups and soon as you lock out the arms you repeat

[@andofb]

Do weighted Pull Ups with 10kgs on you, your normal pull ups after that will be way more explosive.

[@mikelroa8719]

Explosiveness comes from being so strong that your pull ups literally explode. Since i train for the one arm pull up, altough im a million years away from getting it, my pull ups are more explosive.

[@andofb]

I normally do Pull ups then once I struggle to get 5 I move to Chin Ups and do 4 sets of as many as I can do. If you are reading this and haven't tried them yet, give Close Grip Chin ups a try. They grow your Biceps fast.

[@jeanpaulmauricioarevalogue7435]

could you explain better pls?

[@olimpicus]

Hands close chin ups right?

[@andofb]

@@olimpicus Yeah so you do Chin Ups but with your hands together with no gaps rather than apart. It puts more emphasis on the Bicep Muscles rather than the back. I was sort of in a plateau with my Biceps till I added those into my routine. It also targets the middle back.

[@andofb]

@@jeanpaulmauricioarevalogue7435 Sure! The Close Grip Chinups or my overall Pull Up Chin Up routine? 😊

[@brucehelppie6119]

supranated chinups on the bar gave me a good case of golfer's elbow. i just avoid them now, being 68 y/o probably doesn't help...

[@werrysonwijaya9303]

At first I'm fine with either pull up or chin up on bars. But the more weights I add to my routine, the more painful my left elbow gets. Should I convert to the rings with neutral grip instead?

[@keja0]

Did I understand correctly: All chin-ups, pullups + straight bar/curved bar/rings/TRX combinations will have the same effects at the end on my back muscle growth but from the joint/biomechanical movement point of view the ones where my wrists can turn freely are better?

[@drawn5688]

Any recommendations on a specific brand or company to buy the rings from?

[@pangopod2969]

I do supination to replicate the clinch for combat sport

[@angellozano5402]

Hanging on a chin up position from a bar is just unnatural and painful for the hands, ring training is the best training 👌

[@lucashenriques4242]

I mean i guess chin up will use a bit more of lower lats but eeh.. At the end of the day best grip is the one that doesnt f* your shoulders and elbows and allows to you go long term and this, ladies and gentlemen, is why the neutral grip is KING

[@bass2762]

Hi Daniel, I'd like to ask if it's normal to not have the bicep feel sore a day after doing chin-ups in my workout? Because during the workout, my biceps do feel worked and fatigued, but it's the brachialis that gets sore instead of the biceps. I even tried doing australian chin ups to see if doing more reps would get the bicep to feel sore but it still didn't feel sore a day after.

[@syedhabeeburrehman7526]

Dude, I too have the same experience. My forearms fatigue first, but maybe it's the size of the bar for me, as the only bar I could do pull-ups on, has very big diameter

[@RS-pn9wu]

@@syedhabeeburrehman7526 when i started calisthenics my forearms always got fatigued first on pulling exercises, but after about year or two of consistent training, i forgot about the problem and i don't get tired!

[@chrishansen9379]

My left shoulder doesn’t like the very bottom of pull-ups, so chin-ups it is.

[@nadav92]

Just do both

[@donmerrigan2362]

Why not change it up and do all the variations at different points of time?

[@grommie]

I quit pull ups. Everytime i did more than 5 in a row, i got injuries during months. I bought rings, but never hang them. Maybe nxt year.

[@Rakinn]

I keep having problem of getting my chest to the bar when doing pull ups, I couldn't get it to touch, I'm using one of those spinlock bars that you put between a doorframe, is it maybe that the top of the doorframe preventing me to do it, or is it just me?

[@honorlethologica3984]

It’s not about you, man; but maybe about your workout routine and can also be related to that spinlock bar that you’ve mentioned. I work at the outside and I am also struggling with the same problem. I can’t bring my chest to the bar more than 2 or 3 pull ups. You can check the “Gymnastics Method” channel about this issue. There are some videos in there about chest to bar pull-ups.

[@CfspottedNL]

How about trying to train your 1RM Straight bar Weighed Chin up? Should I incorporate some other forms of grips and maybe even some rings to spice it a bit up? kzbin.info/www/bejne/sHbdXoprppasacU

[@MrPtrlix]

I prefer chinups to get a bit more of biceps works since I hate doing curls.

[@RoddSantiago]

I sweae i could fall asleep doing curls

[@TundeEszlari]

Impressive video.

[@DrDeepstack]

Rings all the way

[@ZachAttack-tw9bx]

“actions speak louder than words”… Show Me by Cover Girls lol

[@manggalapaksiwijaya831]

WHY DONT HAVE SUBTITLE?

[@matiosjed]

i think i injured my right bicep while doing pull ups 3 days ago, i hurts when i activate it. Should i stretch and rest it or do something else?

[@bharatmatakayoda]

Rest and ice it

[@Voidermusic]

Definitively rest until the pain is completely gone, otherwise you'll make it a long term injury

[@matiosjed]

@@Voidermusic it's time to do a leg Day everyday 😂

[@Voidermusic]

@@matiosjed That's actually what I did back then when I injured my shoulder and had to pause for 2 months.. 😂I worked out my legs, abs and lower back only. Everything just with bodyweight exercises so my shoulder wouldn't get stressed by holding weights.

[@RA1KU]

Unfortunately I can only do chin ups, for some reason the pull up variation hurts my neck.

[@kristijan8518]

Try neutral grip pullups

[@fsfs2778]

Ur definitely not missing out on anything bro

[@mtnunicycler]

Same. Upright rows with rings absolutely helped me activate the muscles used for the pullups, 53yr female 40 Anyups a day(not all at once)/Hanging 90 seconds and working on it! 👊🌱🤩✨️

[@peamutbubber]

Because u are probably crushing ur collarbone unto the brachial plexus nerves that run under the bone into the neck, watch MSK NEUROLOGYs video about scapula mechanics for the pull / press

[@blackpurple9163]

Not an expert but are you perhaps using your upper traps more?

[@amirglory3223]

Enable English subtitle

[@mohalol9768]

يا جماعه اي حد فاهم بيقول ايه يترجم لاني مش فاهم منه ولا كلمه

[@Ali-ws3xo]

لا إله إلا اللّه محمد رسول اللّه

[@Leo-dz6dd]

Need to pull ups by hands or latis?

[@gomois]

you pull yourself up with arms, lats and shoulders. its an exercise for more than only one muscle.

[@ninjanik2095]

To hit the lats, lower yourself slowly, of wide overhand grip, hang, dont wrap your thumb, gives too much forearm and bicep if your goal is targeting the lat. Absolutely a compound exercise no matter which way performed

[@TheSandkastenverbot]

Arms and lats are always both active during pull-ups. I think it's beneficial to concentrate on using the back, especially during pull-ups. The biceps is not in a great position during pull-ups and chances are that you probably do enough biceps work anyway. Concentrating on the back might reduce the risk of developing elbow pain. Whatever you chose, try to relax the forearms as much as possible. Especially try to not flex your wrist. Flexing the wrist is very common and has caused many many golfers elbows.

[@driver3899]

@@gomois more than only one muscle? WHAT SORCERRY IS THIS

[@BuJammy]

"I got in to calisthenics. It's amazing, 'cos you don't need any equipment, none, just you and maybe a bar.... But I bought these gloves, 'cos the bar at my local park is pretty rough and it's always freezing cold when I get there... So I got my own bar, but it was cheap... Oh, It doesn't fit... So, I got an expensive one, but that's it... Now, to be fair, I'll just get one pair of paralettes, just small ones... yeah, I think I'm gonna need mini ones too... Probably get some medium ones... Yeah mate, better to just go for it and get the full sized ones too...I got these plastic rings but... Nah, I'm gonna get a pair of wood ones, 'cos my hands keep... I've tried 8 different types of chalk this month... So, I really need a proper bar that'll fit in my garden... So I bought one pair of dumbells, just so I can do some leg stuff, but that's it... Yeah mate, I really need loadable dumbells... So, my new squat rack is coming tomorrow... Amazing, 'cos you don't need any equipment."

[@aloci3370]

I can only do pullups, chinups feels akward for my wrists

[@PB22559]

Try neutral grip. For optimal biomechanics.

[@aloci3370]

@@PB22559 but then my brachialis will be more engaged than my biceps thats a problem I think

[@neversate]

You must apologize to Alec enkiri Daniel because you don't know what's the difference between a strict overhead press and a push press

[@diogomp81]

I do chin ups for my pathetic biceps, not for the same reason i'd do pull ups (back).

[@miketekus1936]

0 pull-ups where done in this video.. bar needs to touch chest..with a pause hold

[@Yoke047]

clicked for proper pull up form watches a video on pullup vs chinups xd

[@davidwagner9644]

So I am 4 decades and 8 years old. I find using rings going from prorated to supernated is way better for my elbows. I also at 4 decades old plus 8 years use the trap bar to deadlift. Not that I cannot straight bar deadlift or won't. I just find the weight is lifted in a straight line better. When I watch people deadlift, I find more do not have the ankle mobility to properly perform the lift. If you cannot do an ass to grass squat you really need to do ankle mobility

[@HolyCodzta]

Is ankle mobility something you've worked on yourself and could link a good video(s) on? There's so many out there I don't know where to start. Still got screws in my ankle from when I broke it in '08 and I really want to be able to hold a deep squat without holding onto something in front of me.

[@ninjanik2095]

Fore scores and 8 years, David Wagner and our fore fathers set forth upon this great Nation!!.... ahhah you old mfer forget I said anything

[@davidwagner9644]

@@HolyCodzta I do yoga daily. It is the main reason I can continue lifting heavy. You tube is full of mobility drills. One simple drill/stretch I use is to stand feet together and simply just start to squat down. I am an Anglo-Saxon thus our achilles tendon is longer then most of the other races so doing what is called an Asian squat or ass to grass squat as the military says tends to be more difficult. This lacking ankle mobility to deadlift off the floor can simply use Olympic pulling boxes or a squat rack to deadlift from. The bottom rung or two in squat rack often is enough height off the ground for those who lack the requisite ankle mobility.

[@HolyCodzta]

@@davidwagner9644 A longer achilles makes it more difficult, not less? Interesting. Is that because our longer achilles means shorter calf muscles so less stretch? Thanks for taking the time to comment, will keep all of that in mind and give the close stance squat a try!

[@davidwagner9644]

@@HolyCodzta That said, the higher your calf muscle the longer your achilles the more force you can generate. Look at all the top sprinters, their calf muscle is high in their leg and they have a long achilles tendon. NBA players , NFL WR, RB, DBs all have long achilles. The NFL combine measures the length. Training is protocols are crucial. Most people who want to pack on muscle train wrong. You have 3 types of muscle fibers in your body. Type A II Type A Type B Type A II are the most explosive fibers. They are found in sprinters, jumpers, discus throwers and Olympic Weightliftingers Type A are explosive but less then Type A II. You find these fibers in NBA players who can jump out of the gym. NFL skill players. Powerlifter/Strong man/Shotputers. Type B muscle have more endurance. You see them in endurance athletes but also bodybuilders. If you take a cross section of a bodybuilders muscle you will see it is 2/3rds Type B muscle fibers and 1/3rd Type A muscle fibers. If you want to grow massive legs you should train like Quadzilla, 20 reps squats. Quadzilla aka Tom Platz has done 53 reps with 315 lbs. He is 68 now but 40 years ago his thighs were the largest, most defined in the game. He was 5'8" 225 lbs. If you see bodybuilders with massive calf muscles they have a shorter achilles and lower calf muscle insertion.

[@till1609]

Title is a bit misleading, I expected information about the Pull-up and not about Chin-ups…

[@FitnessFAQs]

Chin-up doesn't get clicks. The concept applies universally when discussing fixed vs rotational surfaces.

[@valentinvetements]

I was studying the potential of steroids in sports in recent times, but according to you a dog with steroids as does the mass

[@sgistp6646]

How would one target their biceps without chin ups? It is essential

[@IvanDraco01]

I don't know... curls maybe?

[@perotal]

​@@IvanDraco01😂🤣

[@TheSandkastenverbot]

Biceps work without a pull-up bar has neve been achieved so far, so it's safe to assume it's impossible. It's a bit like leg work without a Smith machine or shoulder training without an ez-bar

[@darrentristyan]

​@@TheSandkastenverbot lmao

[@billymaguire59]

kzbin.info9c3f5zIeA_M

[@peamutbubber]

Chin over bar is terrible form, causes anterior tilt of scapula with the arms infrint of body (impingement 101) NEVER go chin to bar

[@knight100]

Source? So what would you call good form?

[@mikelroa8719]

I suspect this is true. I only go chin over the bar to test my strenght, but my pulling training is all about the front lever and the first half of the one arm pull up. I dont know if thats ok but i feel amazing this way.

[@user-pr7pd9wd5b]

I do clavicle to bar

[@peamutbubber]

Good form is different for everyone, but as a rule, the scap should be raised whenever moving overhead, watch MSK neurology mechanics of pressing and pulling

[@olimpicus]

I thank in advance any tip on chin up form

[@activatekruger446]

I prefer rows, personally. Achieves pretty much the same thing as pull ups with less stress.

[@Sacciuiguai]

Not exactly, vertical pulling movements are different from horizontal movements. You need to both to achieve a balanced, stronger and wider back overall.

[@IvanDraco01]

Stress? On pull ups? Really?

[@andreasbreu4727]

@@IvanDraco01 stress on joints

[@IronHorse_464]

For widening go 4 Pull-ups To make your back thick - Go 4 rows

[@IvanDraco01]

@@andreasbreu4727 Yeah I know, but pull ups are really one of the safest exercises out there. If you have pain you should try different grips, tools (like rings or using bands to deload the bottom portion if that's your issue) to accomodate to your anthropometry instead of throwing away such a key movement.