Pull Up or Chin Up? Which is Better?
February 7, 2011 
23 Comments
Similar to my article on squat technique variations in the past, this week is dedicated to the pull up and chin up exercises. Two similar, yet different exercises with some obvious benefits and differences between the two, most notably biceps involvement with the supinated position of the forearm during the chin up. Personally, I have always thought of the chin up as more of a “beach muscle” exercise and something that I often avoided, especially in overhead athletes that already have issues with SLAP tears and the involvement of the long head of the biceps.
Photo by Jayel Aheram
Pull Up Versus Chin Up
A recent study published in the Journal of Strength and Conditioning Research showed some differences that were new to me, and may influence our choice between the pull up and chin up exercises.
The authors compared EMG activity of several muscle groups during both the pull up and chin up in 25 healthy subjects. Both exercises showed significant involvement of the latissimus dorsi, ranging from 117-130% MVIC, obviously. The chin up, as expected, had significantly higher biceps activity, however, the chin up also had significantly higher pectoralis major activity.
The pull up did have one advantage in regard to the EMG activity. Lower trapezius activity was significantly higher in the pull up versus the chin up.
So is the pull up or chin up a “better” exercise?
I guess it depends on your definition of better since neither are bad.
If you are weightlifting for good looks and to impress the ladies – looks like the chin up is best for you – high lat activity with greater biceps and pec activity.
For those worried about posture, shoulder function, and general athleticism, as well as for those that may have some shoulder pathology, the pull up may be the better option as you minimize pectoralis major activity and maximize lower trapezius muscle activity. Both are common goals when dealing with posture and upper body cross syndrome. The lower trapezius is often an area that gets weak, especially in the presence of shoulder pathology, so any exercise variation that increases lower trap involvement is a plus for me, especially when you are likely performing the exercise primarily for the latissimus.
For the athletes, especially the overhead athletes that don’t want to emphasize biceps activity especially when the body is distracting away from the body, I would say the pull up is probably better suited. Especially when you consider the above in regard to posture.
What do you think? Does this information change your perspective on the pull up and chin up exercises? What have you used as criteria to choose between the pull up and chin up?
Mike,
I’m not sure why we always get so caught up in the either/or phenomenon.
Since people tend to be strongest on the chin I’ll start there and work towards pull ups. Once someone has both in their toolbox I’ll vary the selection.
Too much of any single motion is a bad thing, yes?
Mark – not a bad thought process for the general S&C population, maybe someone that is not concerned about anterior cross syndrome or the eccentric bicep load. But I always feel the more we know about the specifics the better we can individualize our client/patient/athlete’s programs. Based on the results of this study I know that there will be certain times that I choose between these exercises based on what we now know.
Mike,
I believe you may have a mistake…”The chin up, as expected, had significantly higher biceps activity, however, the chin up also had significantly higher pectoralis major activity.”
You later state… “looks like the pull up is best for you – high lat activity with greater biceps and pec activity.”
Nice call! I changed it, thanks for letting me know!
Good question, Joe. Not sure how that would affect the exercise.
I use both, but I emphasize “scap” chin ups, as well as “scap” pull ups, where the mid sternum must touch the bar. This makes me pull myself higher and retract and depress the scapula. Thoughts?
Great question Joe. My best assessment of the neutral grip chin up would be that it would more resemble a regular chin up with respect to muscle involvement…. Think regular bicep curls vs. hammer curls. Still activating the same muscle groups with a little more emphasis on brachioradialis. And its only an educated guess but I would think there wouldn’t be a significant difference in low trap activity between the two chin ups based on that same analysis and elbow/shoulder positioning. Meaning the two chin ups keep you adducted and the pull up keeps you abducted/horiz.abducted allowing greater low trap recruitment. However it may be a good in between exercise or compromise between the normal chin up and pull up. Just a thought.
I would have to say I agree Brent
Hi Mike, have you read Brett Contreras’s and Martin Berkhan’s take on chin-ups?
Basically, Brett has done some EMGs, himself, and he finds that the chin-up is a more full-body exercise that has great carry-over and no less developmental effects on the lats and back, as compared to the pull-up.
Martin says he prefers the chin-up due to the greater tendency of clients to achieve full range of motion with the exercise. He also states that in his experience, close- and wide-grip pull-ups do not have difference in building back size.
This is something that Brett Contreras’s studies back up.
Could it be that the chin-up is actually the better exercise?
Hmmm, not sure how to respond here….
I’ve seen some info on Brett and his “emg research” such as here: http://bretcontreras.com/2010/02/electromyography/.
As a researcher myself that has conducted and published EMG in scientific peer review journals, it’s hard or me to draw conclusions when someone hooks up Surface EMG to themselves. Where is the control? Where is the methodology? How can we be sure that he placed the surface EMG on the correct locations without getting feedback from other muscles? Where are the statistics?
EMG research is challenging, so much so that I have to admit I had two more studies planned in my shoulder muscle EMG series of studies but ended up not performing them because they are so challenging.
So I guess what I am saying is, be careful what you read. That being said, I think it’s awesome that Brett is doing that and really respect him for that, but we just need o be careful when drawing conclusions. Interesting, no doubt, but not definitive.
Thanks, Mike.
Personally, I’ve found that the chin-up is indeed easier to perform to the full range of motion. I also get an awesome biceps workout from it.
I’m not sure about the back development, though. It’s hard to argue against wide-grip pull-ups and the pull-up in general having great effects on back work, but I’ve not heard too much on the chin-up as it relates to back development.
Well, Bret did not mention which he prefers, but I certainly can go heavier on the chin than the pull-up.
I guess variety is the answer.
For someone with above average thoracic spine mobility, a chin up may be reasonable, as scapulohumeral/glenohumeral stress may be lessened in the bottom position. Qualitatively, bottom position may give you insight in which exercise to use,in terms of passive shoulder flexion, scapulohumeral position, as well as core stability in the superficial/ deep front lines, functional lines and their ability to set up a good lever system/latform for exercise performance.
Another thing to consider is a person’s (especially an overhead athlete’s)tolerance for loaded closed chain forearm supination (seen in a chin up while on the bar). If this is limited or uncomfortable, a narrower grip may be unintentionally used, resulting in increased thoracic rounding and a more compromised scapulohumeral, glenohumeral and bicipital position.
Just some things to consider.
Shon,
Somehow I missed your post before I commented, and I think that’s a great insight into why someone might default to a narrow grip.
Great point about thoracic mobility, as well.
I’m glad there are others who are willing to discuss topics like this instead of dismissing it with “it doesn’t matter, just use em all.”
Hi Mike,
Do you think hand placement can also affect muscle recruitment? Usually, you will see chinups performed with a closer grip than pullups and I think that reduces the effectiveness of the exercise.
With a close grip, the elbows have nowhere to go but out as your chest approaches the bar. The shoulders will internally rotate (increasing pec activity?) and abduct, so if the upper traps are already dominant, it’s all too easy to finish the movement with a shrug, which is what you tend to see.
Actually, both variations are typically performed with the elbows flaring out, all or most movement being in the vertical plane of the bar. I believe you get better lat & lower trap recruitment by throwing the elbows out in front, and pulling the body up in an arc towards the bar. For that reason, I tend to favor chinups because it’s easier to keep the elbows forward.
Thanks for sharing the research Mike.
I work with a lot of tennis players and use chinup variations in the strength program but will incorporate pullups based on the increased lower trap activation in the research study. Keep the great info coming!
The history of the chin up was for the military to see if tyou could climb over a wall. Bodybuilders first started using both exercises because they had no other equipment. EMG, like the previous comment is really a bad way to test full muscle movement activity through the range of motion, just that the muscle is active.
Regardless the elbow flexor is going to be the limiting factor in either movement, so the chin wins. Plus the chin up works more of the lats as their main job is to rotate the arm around the shoulder. Both exercises are only a half range of motion in that plane. see
http://www.youtube.com/watch?v=9-mjThXwvZc
I’ll be sticking with chin-ups because I can actually do them. I think pull-ups are still a bit far off my radar!
Hi Mike,
Just wondering- we tend to do a lot of neutral grip variations including the neutral grip chin up. How do you think the neutral grip variation fits into this spectrum of muscle activation? It’s always felt more comfortable on my shoulder but I still feel that it provides a great trainig effect. Your thoughts?
Thanks,
Matt
Agree, more comfortable on mine too, and when ever I do a pull/chin up on a rack with rotating grips, I tend to settle in on a neutral grip. To me this must mean that it is easier or more biomechanically efficient for us to perform the exercise in this position, but that is just anecdotal and maybe just for my body (but many of those that I have trained also). My bet is that neutral grip is more similar to a chin up, not 50/50 between the pull up and chin up.