chinups vs pullups

rangers97 · 11-10-2004, 11:31 AM

ok, besides the obvious, what are the differences between the 2? Besides more bicep help, are there any glaring advantages/disadvantages to one method over the other? For instance, I can do like 8 chinups with 25 additional pounds strapped to me, but only do like 6 pullups with my bodyweight....

I am just wondering should I stick with the chins since I am lifting more weight total, or try to develop myself up with the pullups. Only thing I notice is that chins feel more natural in a way, but which hits the lats better, I assume that's what they are for for the most part right?

DOMS · 11-10-2004, 11:34 AM

I thought that big difference is that pullups target the back better than chinups. So chinups use more muscles than pullups.

Or so I've been told.

**CowPimp** · 11-10-2004, 11:46 AM

I believe you should do both. They both hit pretty much the same muscles, but I believe that chinups just put the biceps in a more advantageous situation.

**P-funk** · 11-10-2004, 11:47 AM

do a search with my with the name p-funk. I have posted on this before.

milliman · 11-10-2004, 03:05 PM

Palms facing you, more bicep and emphasis on lower part of lats.
Palms facing away (wide grip), more back and upper lats.

P-funks previous post detailed it all out REALLY WELL and why.
Here is the link . . .

http://www.ironmagazineforums.com/sh...869#post777869

dbolman · 11-11-2004, 01:33 PM

Do chins for a while then switch to pulldowns, see what you think. IMO chins are probably a little better, but each person's different and has to find out.

Palms in/out has more to do with the relative amount of bi work.
For upper/lower lat emphasis, vary the point on the chest that the bar is lowered to. That and vary grips between wide & close grip on both movements as well as on rowing, to hit different areas.

To get the proper adducution actually takes a few things that add up to a significant difference, some of which haven't been touched on-standard palms out, wide grip and an important nuance-touching the top or middle of the chest on either chins or pulldowns. To do this, you're going to be leaning back significantly, maybe a 20-40 degree angle on chins, not straight up and down. Chest angled up, back sloping backwards. Makes a huge difference.

In either case it's probably better to stick with pulldowns to the middle of chest, not behind the neck, which can adversely effect shoulders. My own experience confirms this.

BTW, any comments about exercise that equates effectiveness with weight used or strength involved, are missing the point. This isn't olympic lifting, rather it's about optimal muscle stimulation-doing the exercise the best possible way vs. how much can be lifted.

milliman · 11-11-2004, 01:49 PM

Quote:

Originally Posted by dbolman

In either case it's probably better to stick with pulldowns to the middle of chest, not behind the neck, which can adversely effect shoulders. My own experience confirms this.

What was your bad experience ?

dbolman · 11-11-2004, 01:50 PM

Same as i've read about for others, tends to agitate the shoulders, push them inwards during the motion..

Here's an excerpt, there are many similar; my own experience is consistent with this but depends on the person:
Lat Pull-downs Behind the Neck

by Marc David

An exercise to avoid

No story to go with this one, but think about it. Eventually you'll be doing some heavy weight. In a very unnatural position. That is a recipe for injury. It's much more natural and safe to do the same movement to the front. Either way your lats are getting worked. But behind the neck puts pressure on the shoulders which isn't the muscle group you are trying work.

This same philosophy goes for pull-ups. They should be done to the front as well. If you do pull-downs, try doing it to the front. Don't even think about behind the neck as they won't do any more for you except possibly give your an excuse not to do any more pull-downs.

milliman · 11-11-2004, 01:56 PM

Quote:

Originally Posted by dbolman

Same as i've read about for others, tends to agitate the shoulders, push them inwards during the motion..

At this point the only issue I had occur was a stiff neck or impingement at the big bone in your neck at the top of your back. Happened when I was going heavy.

Shoulder girdle has not bothered me.

Any comment or history on behind the neck from other experienced lifters ?
As I get older, I don't want to cause problems. (47 now)

Mudge, P funk, Saturday, Prince . . .
No insult intended if I left a name off, I just don't know you all.

dbolman · 11-11-2004, 02:00 PM

There's a large group of those of us with chronic minor or major shoulder probs. We in particular should avoid anything that can cause problems over time. Some never have problems and can probably get away with certain exercises, though even then i think it's just unecessary risk.

milliman · 11-11-2004, 02:09 PM

Thanks for the advice.

hawk05 · 11-11-2004, 05:39 PM

I have a reconstructed shoulder ligament due to chronic dislocation, and for me doing pullups or pulldowns behind the neck makes me feel dangerously close to dislocation.

wtfzor · 11-12-2004, 04:30 AM

do both.

11-10-2004, 11:31 AM	#1
rangers97 2006 Stanley Cup Champs! Join Date: Nov 2004 Location: New York Posts: 245	chinups vs pullups ok, besides the obvious, what are the differences between the 2? Besides more bicep help, are there any glaring advantages/disadvantages to one method over the other? For instance, I can do like 8 chinups with 25 additional pounds strapped to me, but only do like 6 pullups with my bodyweight.... I am just wondering should I stick with the chins since I am lifting more weight total, or try to develop myself up with the pullups. Only thing I notice is that chins feel more natural in a way, but which hits the lats better, I assume that's what they are for for the most part right?

11-10-2004, 11:34 AM	#2
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,725 Photos: 6	I thought that big difference is that pullups target the back better than chinups. So chinups use more muscles than pullups. Or so I've been told.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

11-10-2004, 11:46 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I believe you should do both. They both hit pretty much the same muscles, but I believe that chinups just put the biceps in a more advantageous situation.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-10-2004, 11:47 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	do a search with my with the name p-funk. I have posted on this before.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-10-2004, 03:05 PM	#5
milliman Pull up master Join Date: Aug 2004 Location: San Diego, Calif Posts: 386	Palms facing you, more bicep and emphasis on lower part of lats. Palms facing away (wide grip), more back and upper lats. P-funks previous post detailed it all out REALLY WELL and why. Here is the link . . . http://www.ironmagazineforums.com/sh...869#post777869
	Quitters never win, and winners never quit ! ! ! Who says big guys can't do pull ups ? Wide grip, behind the neck: . 37 @ 182 lbs . 33 @ 198 lbs

11-11-2004, 01:33 PM	#6
dbolman Registered User Join Date: Nov 2004 Posts: 30	Do chins for a while then switch to pulldowns, see what you think. IMO chins are probably a little better, but each person's different and has to find out. Palms in/out has more to do with the relative amount of bi work. For upper/lower lat emphasis, vary the point on the chest that the bar is lowered to. That and vary grips between wide & close grip on both movements as well as on rowing, to hit different areas. To get the proper adducution actually takes a few things that add up to a significant difference, some of which haven't been touched on-standard palms out, wide grip and an important nuance-touching the top or middle of the chest on either chins or pulldowns. To do this, you're going to be leaning back significantly, maybe a 20-40 degree angle on chins, not straight up and down. Chest angled up, back sloping backwards. Makes a huge difference. In either case it's probably better to stick with pulldowns to the middle of chest, not behind the neck, which can adversely effect shoulders. My own experience confirms this. BTW, any comments about exercise that equates effectiveness with weight used or strength involved, are missing the point. This isn't olympic lifting, rather it's about optimal muscle stimulation-doing the exercise the best possible way vs. how much can be lifted. Last edited by dbolman : 11-11-2004 at 02:32 PM.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-11-2004, 01:50 PM	#8
dbolman Registered User Join Date: Nov 2004 Posts: 30	Same as i've read about for others, tends to agitate the shoulders, push them inwards during the motion.. Here's an excerpt, there are many similar; my own experience is consistent with this but depends on the person: Lat Pull-downs Behind the Neck by Marc David An exercise to avoid No story to go with this one, but think about it. Eventually you'll be doing some heavy weight. In a very unnatural position. That is a recipe for injury. It's much more natural and safe to do the same movement to the front. Either way your lats are getting worked. But behind the neck puts pressure on the shoulders which isn't the muscle group you are trying work. This same philosophy goes for pull-ups. They should be done to the front as well. If you do pull-downs, try doing it to the front. Don't even think about behind the neck as they won't do any more for you except possibly give your an excuse not to do any more pull-downs.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-11-2004, 02:00 PM	#10
dbolman Registered User Join Date: Nov 2004 Posts: 30	There's a large group of those of us with chronic minor or major shoulder probs. We in particular should avoid anything that can cause problems over time. Some never have problems and can probably get away with certain exercises, though even then i think it's just unecessary risk.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-11-2004, 02:09 PM	#11
milliman Pull up master Join Date: Aug 2004 Location: San Diego, Calif Posts: 386	Thanks for the advice.

11-11-2004, 05:39 PM	#12
hawk05 Registered User Join Date: Nov 2004 Posts: 70	I have a reconstructed shoulder ligament due to chronic dislocation, and for me doing pullups or pulldowns behind the neck makes me feel dangerously close to dislocation.
hawk05 Registered User Join Date: Nov 2004 Posts: 70

11-12-2004, 04:30 AM	#13
wtfzor Registered User Join Date: Oct 2004 Posts: 245 Photos: 1	do both.
	Train beyond the pain...and death is your only release

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