chin ups vs pull ups

Chin Ups vs Pull Ups: Transform Your Body with an Excellent Routine

Most weightlifters and fitness experts will recommend you get your strength training exercise in tune from the start. And to get the best training for your upper body and torso, you’ve got to engage regular chin ups vs pull ups.

When checking out which muscle training is best, you’ve got to look at chin up vs pull up lifts separately. These exercises may look the same based on both are only possible on a bar, but there’re some notable differences. 

Also, you’ve got to know chin up vs pull-up bodybuilding that enthusiasts use is different from a newbie routine. In this piece, we’ll focus on each method, how-to for beginners, and benefits. With such info, you’d get more comfortable pull ups vs chin ups even at a first go. 

Chin ups for Beginners

If you’re just starting out with a chin up routine, you’ve got to be watchful. Engaging in a chin vs pull up routine will require you to build some deltoid muscle and triceps strength beforehand. 

The best way to prepare is through regular overhead presses. Your shoulders and arms will receive enough boosts to lift you up onto the bar with no hassles. 

Getting some abdominal and leg exercises will also help you maintain a better chin up routine over time. When you’re done with build-up exercises, follow the steps below;

How To:

  • Ensure you use a solid bar with enough support for more than your body’s weight. You don’t want to come crashing down in the midst of a chin up routine. 
  • Your palms should face towards you on the bar (positioned like an uppercut punch)
  • Maintain a tight grip on the bar, making sure your hands aren’t slippery
  • Pull on the bar, lifting your head in a vertical form
  • Keep your arms tightly together, ensuring there’s no shift during a rep 

Chin ups Muscles Worked

  • Brachialis
  • Spinal stabilizer (deep region)
  • Abdominis 
  • Thoracolumbar fascia
  • Lumbar multifidus
  • Teres major
  • Latissimus dorsi
  • Posterior deltoid
  • Biceps brachii

Chin-up Benefits

Improved grip strength

Since your deltoids and main arm muscles get a workout from chin ups, they get stronger. With such strength, you’d be able to have greater grip potential when you stick to the routine. 

Increased arm and back mass

Regular chin ups increase the endurance of your arm and back muscles, and that’s not all. With chin up exercises, you get improved muscles which increases your body’s mass. So, for those aiming for larger upper torsos, start off with a vigorous chin up routine. 

Channels tighter fitting to your forearms and biceps

Apart from your arms and back, your biceps and forearms get a much-needed boost from chin up exercises. This routine will make 

Pull ups for Beginners

Similar to chin ups, you’ve got to make some preparatory exercises to maintain your lift potential. When you’re done, here’s what you got to follow;

  • Get your arms on a sturdy bar facing outwards
  • Separate your arms from your torso area, ensuring your elbows are off about 3 – 5 inches from your torso
  • Make a lift from your starting point until your arms support your head and upper torso above the bar
  • Make repeated reps with your legs closed in or free

Pull-ups Muscles Worked

  • Mid and posterior deltoid muscles
  • Core muscles (transverse abdominals)
  • Forearm muscles
  • Back muscles, excluding the lumbar multifidus

Pull-up Benefits

There is a lot of benefits when pulling up. Your back muscles will grow, you will improve your finger and hand strength and you will increase your grip potential.

Increased grip potential

You’d be able to achieve much better grips over time if your pull up routine holds up. It’s advised you keep adding to your reps on a weekly basis to see quicker results. 

Greater deltoid muscle build-up

Unlike a chin up routine that focuses mainly on your posterior deltoid, pull ups work differently. These exercises center on your deltoids in all three regions, guaranteeing you better arm strength. 

Improvement of finger and hand strength

Your fingers and hand wrapped around a bar for several minutes every day will only get stronger. You’d have a firmer set of fingers to achieve a much stronger pushing force. 

Chin Ups Vs Pull Ups: Differences

A regular pull up v chin up routine will maintain greater upper body strength when done right. But just as I revealed in the intro, there’re some notable differences between exercises. Here’re the most obvious things to note:

Arm on bar:

While pulls ups vs chin ups need lifts on a bar to get done, arm placement is markedly different in both routines. A chin up routine works with arms folded inward with your palms facing you. On the flip side, a pull up routine is only possible with your palms facing outward. 

Triceps and Deltoid Placement: 

Chin ups require you place your triceps and deltoid close to your torso for a successful rep. But pull ups get done a little differently. Pull ups require you place your arms a little bit apart, separating your deltoids and triceps from your torso. 


Are chin ups as good as pull ups?

Chin ups provide greater arm, abdominal, and back strength just like pull ups. These two exercises have essential roles to play to help you attain better arm and torso strength. 

Can you do pull ups every day?

A vigorous routine could see you get up to 50 pull up reps every day. But for the sake of relaxing your muscles or as a beginner, start off with 10 – 20 reps per day. 

Do chin ups build biceps?

Your biceps receive significant improvements from a regular chin up exercise routine. 

Do pull ups and chin ups work different muscles?

Pull ups and chin ups work similar muscle areas, but also have impacts on varying muscles around the body.


So, if you’re currently in-between choices when it comes to chin ups vs pull ups, you’ve got all the tips you need. 

It’s perfect to get both exercises added to your routine for a better, more durable body in the long run.