Clarity - Pull Up/Chin Up

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teafan
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Clarity - Pull Up/Chin Up

Post by teafan » Tue Aug 17, 2010 9:16 am

I keep reading comflicting descriptions of Pull Ups/Chin ups - can i just clarify... is it this:

Chin Up - palms facing you, narrower grip
Pull Up - palms away from you, wider grip


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pdellorto
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Re: Clarity - Pull Up/Chin Up

Post by pdellorto » Tue Aug 17, 2010 9:29 am

teafan wrote:I keep reading comflicting descriptions of Pull Ups/Chin ups - can i just clarify... is it this:

Chin Up - palms facing you, narrower grip
Pull Up - palms away from you, wider grip
Close - the typical usage is that a chin is a supinated grip (palms facing you), a pullup is anything else (but usually a pronated grip - palms facing away from you).

Usage isn't standard, though - check the pictures on this site. Sometime people call any close-grip pullup, regardless of grip, a chinup....

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Post by teafan » Tue Aug 17, 2010 9:32 am

I'm aiming to start a big six style program in the next few weeks... just wanted to clarify that one exercise :smile:

Thank you!

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Post by pdellorto » Tue Aug 17, 2010 8:01 pm

teafan wrote:I'm aiming to start a big six style program in the next few weeks... just wanted to clarify that one exercise :smile:

Thank you!
You're welcome. I think of chinups as a sub-set of pullups - all chinups are pullups, but not all pullups are chinups.

When in doubt, do chins, they involve the biceps more. :wink:

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Post by Ironman » Wed Aug 18, 2010 4:26 am

Pull up is overhand with a wider grip. Chin ups are just getting your chin over a bar and can be any grip. The snatch grips tends to be considered a pull up though regardless of the chin issue.


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Post by pdellorto » Wed Aug 18, 2010 6:07 am

See what I mean about "usage is not standard" now?

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Post by frogbyte » Wed Aug 18, 2010 11:12 am

Image

Let me be clear... all full ROM pull ups are chin ups, but not all chin ups are pull ups.

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Re: Clarity - Pull Up/Chin Up

Post by Stephen Johnson » Wed Aug 18, 2010 1:21 pm

teafan wrote:I keep reading comflicting descriptions of Pull Ups/Chin ups - can i just clarify... is it this:

Chin Up - palms facing you, narrower grip
Pull Up - palms away from you, wider grip
The reason for the conflicting descriptions is that the terms "chin up" and "pull up" are, in popular usage, interchangeable.

I came up with this article for wide grip chin up:
Starting position: Grasp the overhead bar with hands wider than shoulder width. Hang from the bar with tension in your elbow and shoulder joints.

Movement: Pull your body up with a clean, controlled movement until your chin clears the bar. Lower slowly to starting position
And this article for wide grip pull up:
technique

* Take an overhand grip on a high horizontal bar with your hands placed 7-10 inches wider than your shoulders.

* Fully extend your arms and relax your shoulder muscles to stretch your lats.

* Inhale slightly more than usual and hold your breath as you begin to pull up.

* Raise your shoulders first while holding your elbows out to your sides and concentrate on pulling your elbows down to raise your body.

* Continue, to pull yourself up until your chin is level with or slightly above the bar.

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Post by frogbyte » Wed Aug 18, 2010 2:28 pm

Perhaps a slight sidetrack, but does anyone disagree that it's good to vary between those styles across workouts?

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Post by Jungledoc » Wed Aug 18, 2010 3:55 pm

Yeah, if you throw in neutral-grip!

Pronated and wide gives me some shoulder problems, so I avoid those.

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Post by frogbyte » Thu Aug 19, 2010 10:30 am

By neutral do you mean using ropes or something? Or palms facing each other with parallel bars?

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Post by pdellorto » Thu Aug 19, 2010 10:32 am

frogbyte wrote:By neutral do you mean using ropes or something? Or palms facing each other with parallel bars?
Try both!

But usually it's with parallel handles. Some racks have them. That's my preferred grip after years of repeated wrist injuries.

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Post by stuward » Thu Aug 19, 2010 10:34 am

Neutral grip means palms facing, also known as parallel grip. I do these because they're easier on the elbows.

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Post by stuward » Thu Aug 19, 2010 10:36 am

So Doc has shoulder problems, Peter has wrist problems and I have elbow problems, all solved by doing parallel grip chin ups. This wizard stuff is weird. Matt Z, be careful, you're next.

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Post by frogbyte » Thu Aug 19, 2010 11:49 am

Hmm I don't have access to parallel bars or ropes. I might be able to get a rope to do them, but in order to not be smashing my head into the bar I'd have to be doing them from my knees or something.


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