{"id":50765,"date":"2023-04-27T12:24:03","date_gmt":"2023-04-27T12:24:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50765"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"pullups-vs-chinups","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/","title":{"rendered":"Pullups Vs Chinups: Which Is Best For You?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Ups_Vs_Chin_Ups_What_Is_The_Difference\" >Pull Ups Vs Chin Ups: What Is The Difference?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Ups_Vs_Chin_Ups_Grip\" >Pull Ups Vs Chin Ups Grip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Ups_Vs_Chin_Ups_Movement_Pattern\" >Pull Ups Vs Chin Ups Movement Pattern<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Ups_Vs_Chin_Ups_Muscles_Worked\" >Pull Ups Vs Chin Ups Muscles Worked<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Ups_Vs_Chin_Ups_Which_Ones_Should_You_Do\" >Pull Ups Vs Chin Ups: Which Ones Should You Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#How_To_Do_A_Pull-Up\" >How To Do A Pull-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Up_Mistakes_To_Avoid\" >Pull Up Mistakes To Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Pull_Up_Variations_To_Try\" >Pull Up Variations To Try<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#How_To_Do_Chin-Ups\" >How To Do Chin-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Chin_Up_Mistakes_To_Avoid\" >Chin Up Mistakes To Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Chin_Up_Variations_To_Try\" >Chin Up Variations To Try<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to strengthen your upper body, there are two classic exercises that should be in your arsenal: pull-ups and chin-ups. Sure, they might make you feel like a grunt-happy gym rat, but trust me, the results are worth it. And let&#8217;s be real, there&#8217;s something a little badass about being able to hoist your entire body weight up and down on a single bar.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Now, if you&#8217;ve ever seen anyone perform these types of <a href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\">exercises<\/a>, you might think that pull-ups and chin-ups are one in the same. However, when we look a little closer, there are actually some subtle differences between the two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-Ups involve gripping an overhead bar with your palms facing away from you (a \u2018pronated\u2019 grip) and then pulling yourself up until your chin is above the bar. This exercise will primarily target the muscles of your back, such as your lats, rhomboid, teres major, rear deltoids and trapezius.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chin-Ups involve gripping an overhead bar with your palms facing towards you (a \u2018supinated\u2019 grip) and then pulling yourself up until your chin is above the bar. This exercise primarily targets the muscles of your arms, such as your biceps, forearms and even some of the muscles in your shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So which one is better for you? The answer to this question will depend on your individual goals. In this article, we\u2019ll discuss the differences between these two exercises, as well as provide helpful tips that will help you get the most out of a <a href=\"https:\/\/betterme.world\/articles\/rack-pull-benefits\/\">workout<\/a>.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/pull-ups-vs-chin-ups\/\"><i>Pull Ups Vs Chin Ups: What\u2019s The Difference And Why Does It Matter?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\"><img decoding=\"async\" class=\"aligncenter wp-image-47272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207722-1024x577.png\" alt=\"pull ups vs chin ups\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207722.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207722-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207722.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207722-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207722.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull_Ups_Vs_Chin_Ups_What_Is_The_Difference\"><\/span><strong>Pull Ups Vs Chin Ups: What Is The Difference?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding muscle anatomy, how different grips affect the body, and how to properly execute movements are all important components when it comes to deciding which <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\">exercise<\/a> is best for you.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pull_Ups_Vs_Chin_Ups_Grip\"><\/span><strong>Pull Ups Vs Chin Ups Grip<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The grip used during both pull-ups and chin-ups can have a major impact on the difficulty of the exercise, as well as which muscles are targeted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups use an overhand grip (palms facing away from you) while chin-ups utilize an underhand grip (palms facing toward you). The grip is important because it changes which muscles are used during the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grip width is also important, and this is a factor that can be changed with both exercises. The narrower the grip, the more difficult the exercise is, and this will also affect which muscles are targeted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The pull-up has a pronated\/overhand grip, widening the grip or placing your hands on an elevated surface such as a pull-up bar at shoulder-width apart targets more back muscle groups and fewer bicep muscles. Narrowing the grip puts more emphasis on the bicep muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The chin-up has a supinated\/underhand grip, and widening the grip or placing your hands on an elevated surface such as a chin-up bar at shoulder-width apart targets more bicep muscles and fewer back muscle groups. Narrowing the grip puts more emphasis on the back <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">muscles<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pull_Ups_Vs_Chin_Ups_Movement_Pattern\"><\/span><strong>Pull Ups Vs Chin Ups Movement Pattern<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The movement pattern for pull-ups and chin-ups is <a href=\"https:\/\/betterme.world\/articles\/deadlift-program-for-strength\/\">essentially<\/a> the same: from a dead hang, you will pull up until your chin clears the bar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both exercises involve a pulling motion that works mainly your back, arms, shoulders and core. The difference is in the grip which, as discussed above, changes which muscles are targeted.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pull_Ups_Vs_Chin_Ups_Muscles_Worked\"><\/span><strong>Pull Ups Vs Chin Ups Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles targeted during pull-ups and chin-ups are very similar, but there are some key differences. A standard pull-up focuses on the large and small muscles of the back (latissimus dorsi, rhomboids, etc.), as well as some biceps and triceps <a href=\"https:\/\/betterme.world\/articles\/body-recomposition-diet\/\">muscle activation<\/a> (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2014\/06000\/the_pull_up.14.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chin-ups will also target those same muscles, but they will also put more emphasis on the biceps (due to the supinated grip) and pectoral muscles (due to the narrower grip) (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/12000\/Surface_Electromyographic_Activation_Patterns_and.27.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To a lesser degree, both exercises will also work your forearms (grip strength) and core (due to the stabilizing effects of both exercises) (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/12000\/Surface_Electromyographic_Activation_Patterns_and.27.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\"><img decoding=\"async\" class=\"aligncenter wp-image-47273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721-1024x576.png\" alt=\"pull ups vs chin ups\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull_Ups_Vs_Chin_Ups_Which_Ones_Should_You_Do\"><\/span><strong>Pull Ups Vs Chin Ups: Which Ones Should You Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question depends on <a href=\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\">your goals<\/a> and specific needs and fitness level.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To build back and arm strength:<\/b><span style=\"font-weight: 400;\"> Pull-ups are the better option as they focus more on back muscles than chin-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To build bicep and chest strength: <\/b><span style=\"font-weight: 400;\">Chin-ups are the better option as they focus more on biceps and chest muscles than pull-ups.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To improve grip strength:<\/b><span style=\"font-weight: 400;\"> Both exercises will help improve grip strength, though pull-ups will provide a greater challenge due to the wider grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To improve core stability:<\/b><span style=\"font-weight: 400;\"> Both exercises will help with this, as the abdominal and back muscles must work together to keep your body stabilized.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>To improve upper body strength overall: <\/b><span style=\"font-weight: 400;\">Both exercises are beneficial, so it\u2019s a great idea to incorporate both into your routine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5548150\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you&#8217;re a beginner: <\/b><span style=\"font-weight: 400;\">Chin-ups may be the better option as they are generally easier to perform than pull-ups. Start with chin-ups, and then progress to pull-ups when you feel comfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If you&#8217;re an advanced exerciser: <\/b><span style=\"font-weight: 400;\">Both exercises are beneficial, so it\u2019s a great idea to incorporate both into your routine.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also mix up the grip width and use different hand positions (narrow, wide, etc.) to keep things interesting and ensure that you\u2019re targeting all of the necessary muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Pull-Up\"><\/span><strong>How To Do A Pull-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand the differences between pull-ups and chin-ups, let\u2019s look at how to perform them correctly. Start by gripping a bar in an overhand grip (palms facing away from you).\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your hands are about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms and shoulders relaxed, making sure to keep your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up until your chin is above the bar, then slowly lower back down to the starting <a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\">position<\/a>.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull_Up_Mistakes_To_Avoid\"><\/span><strong>Pull Up Mistakes To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not using the correct grip. Make sure to have an overhand grip (palms facing from you) when performing pull ups.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not engaging your core. Make sure to keep your core engaged throughout the entire movement, as this will help you perform the exercise more efficiently and safely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not controlling the movement. Make sure to use a smooth and controlled motion while going up. Avoid jerking motions swinging your body as this can lead to injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Releasing at the top. Make sure to raise your chin above the bar each time, for the full duration of the exercise, then gradually lower your body back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding your breath. Make sure to take deep breaths throughout the entire movement and never hold your breath. This will help keep you relaxed and make it easier to perform the exercise correctly.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><i>Rack Pull Form: The Best Way To Perform This Deadlift Variation<\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\"><img decoding=\"async\" class=\"aligncenter wp-image-47274 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729-1024x577.png\" alt=\"pull ups vs chin ups\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207729.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull_Up_Variations_To_Try\"><\/span><strong>Pull Up Variations To Try<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wide grip pull ups: <\/b><span style=\"font-weight: 400;\">This variation involves gripping the bar with a wider grip (more than shoulder-width apart). This will put more emphasis on your back muscles, including your lats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Close grip pull-ups:<\/b><span style=\"font-weight: 400;\"> This variation involves gripping the bar with a narrower grip (less than shoulder-width apart). This will put more emphasis on your biceps and chest muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mixed grip pull-ups: <\/b><span style=\"font-weight: 400;\">This variation involves gripping the bar with one hand in an overhand grip and the other in an underhand grip. This will target both back and biceps muscles. It&#8217;s also a great way to mix things up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted pull-ups:<\/b><span style=\"font-weight: 400;\"> This variation involves wearing a weighted vest or holding a weight plate while performing pull-ups. This will increase the intensity and challenge your muscles even more.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dead hang pull-ups:<\/b><span style=\"font-weight: 400;\"> This variation involves hanging from the bar with no movement for a period of time. It&#8217;s a great way to improve grip strength and core stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent-knee pull-ups: <\/b><span style=\"font-weight: 400;\">This variation involves bending your knees and pulling yourself up with your arms. This is a great modification for beginners who may find regular pull-ups difficult.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Chin-Ups\"><\/span><strong>How To Do Chin-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by gripping a bar in an underhand grip (palms facing towards you). Make sure your hands are at or slightly narrower than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms and shoulders relaxed, making sure to keep your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up until your chin is above the bar, then slowly lower back down to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin_Up_Mistakes_To_Avoid\"><\/span><strong>Chin Up Mistakes To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not using proper form:<\/b><span style=\"font-weight: 400;\"> Make sure to keep your elbows close to your body and focus on pulling with your back muscles rather than pushing with your arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Going too fast: <\/b><span style=\"font-weight: 400;\">Taking the exercise slowly helps you engage more muscle fibers and get a better workout in the long run.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Relying on momentum:<\/b><span style=\"font-weight: 400;\"> Don\u2019t use momentum to help you lift yourself up. Be sure to keep your movements slow and controlled.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not breathing correctly:<\/b><span style=\"font-weight: 400;\"> Make sure to inhale as you lower yourself down and exhale as you pull yourself up\u2014this helps keep your form in check.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not having adequate shoulder mobility:<\/b><span style=\"font-weight: 400;\"> If you are having difficulty getting your chin above the bar, try stretching and loosening up your shoulders beforehand.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin_Up_Variations_To_Try\"><\/span><strong>Chin Up Variations To Try<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wide-grip chin up:<\/b><span style=\"font-weight: 400;\"> Use a wider grip on the bar to engage your back muscles more.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Close-grip chin up: <\/b><span style=\"font-weight: 400;\">Use a narrower grip on the bar to focus on engaging your biceps and shoulder muscles more.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eccentric or negative chin up:<\/b><span style=\"font-weight: 400;\"> Take 3\u20135 seconds to lower yourself down to the starting position. This helps increase muscle strength and adds an extra challenge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isometric chin up:<\/b><span style=\"font-weight: 400;\"> Hold yourself at the top of the chin up for a few seconds, then slowly lower back down. This helps build maximum strength in your muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted chin up: <\/b><span style=\"font-weight: 400;\">Use a weighted belt or vest to increase the difficulty of the chin up. Start with lighter weights and gradually add more as you get stronger.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pull-ups and chin-ups are both great exercises for improving upper body strength and muscle development. The main difference between them is the grip, which affects which muscles are targeted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups focus more on back muscles while chin-ups target biceps and chest muscles. Ultimately, it&#8217;s best to incorporate both exercises into your routine and mix up the grip width and hand positions to ensure all necessary muscles are being worked.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pullups_Vs_Chinups\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking to strengthen your upper body, there are two classic exercises that should be in your arsenal: pull-ups and chin-ups. Sure, they might make you feel like a grunt-happy gym rat, but trust me, the results are worth it. And let&#8217;s be real, there&#8217;s something a little badass about being able to hoist [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50766,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-50765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pullups Vs Chinups: Which Is Best For You? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PULLUPS VS CHINUPS \u27a4 - Learn the difference between these two popular upper body exercises, their benefits, and how to properly perform them.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pullups Vs Chinups: Which Is Best For You?\" \/>\n<meta property=\"og:description\" content=\"\u2605 PULLUPS VS CHINUPS \u27a4 - Learn the difference between these two popular upper body exercises, their benefits, and how to properly perform them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Pullups Vs Chinups: Which Is Best For You?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/\"},\"wordCount\":1860,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're looking to strengthen your upper body, there are two classic exercises that should be in your arsenal: pull-ups and chin-ups. Sure, they might make you feel like a grunt-happy gym rat, but trust me, the results are worth it. And let's be real, there's something a little badass about being able to hoist your entire body weight up and down on a single bar.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Now, if you've ever seen anyone perform these types of <a href=\\\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\\\">exercises<\/a>, you might think that pull-ups and chin-ups are one in the same. However, when we look a little closer, there are actually some subtle differences between the two.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pull-Ups involve gripping an overhead bar with your palms facing away from you (a \u2018pronated\u2019 grip) and then pulling yourself up until your chin is above the bar. This exercise will primarily target the muscles of your back, such as your lats, rhomboid, teres major, rear deltoids and trapezius.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Chin-Ups involve gripping an overhead bar with your palms facing towards you (a \u2018supinated\u2019 grip) and then pulling yourself up until your chin is above the bar. This exercise primarily targets the muscles of your arms, such as your biceps, forearms and even some of the muscles in your shoulders.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So which one is better for you? The answer to this question will depend on your individual goals. In this article, we\u2019ll discuss the differences between these two exercises, as well as provide helpful tips that will help you get the most out of a <a href=\\\"https:\/\/betterme.world\/articles\/rack-pull-benefits\/\\\">workout<\/a>.<\/span>\\r\\n\\r\\n<b><i>Read More: <\/i><\/b><a href=\\\"https:\/\/betterme.world\/articles\/pull-ups-vs-chin-ups\/\\\"><i>Pull Ups Vs Chin Ups: What\u2019s The Difference And Why Does It Matter?<\/i><\/a>\\r\\n\\r\\n<a href=\\\"https:\/\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/\",\"name\":\"Pullups Vs Chinups: Which Is Best For You? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 PULLUPS VS CHINUPS \u27a4 - Learn the difference between these two popular upper body exercises, their benefits, and how to properly perform them.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pullups Vs Chinups: Which Is Best For You?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Sure, they might make you feel like a grunt-happy gym rat, but trust me, the results are worth it. And let's be real, there's something a little badass about being able to hoist your entire body weight up and down on a single bar.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Now, if you've ever seen anyone perform these types of <a href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\">exercises<\/a>, you might think that pull-ups and chin-ups are one in the same. However, when we look a little closer, there are actually some subtle differences between the two.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pull-Ups involve gripping an overhead bar with your palms facing away from you (a \u2018pronated\u2019 grip) and then pulling yourself up until your chin is above the bar. This exercise will primarily target the muscles of your back, such as your lats, rhomboid, teres major, rear deltoids and trapezius.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Chin-Ups involve gripping an overhead bar with your palms facing towards you (a \u2018supinated\u2019 grip) and then pulling yourself up until your chin is above the bar. This exercise primarily targets the muscles of your arms, such as your biceps, forearms and even some of the muscles in your shoulders.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So which one is better for you? The answer to this question will depend on your individual goals. In this article, we\u2019ll discuss the differences between these two exercises, as well as provide helpful tips that will help you get the most out of a <a href=\"https:\/\/betterme.world\/articles\/rack-pull-benefits\/\">workout<\/a>.<\/span>\r\n\r\n<b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/pull-ups-vs-chin-ups\/\"><i>Pull Ups Vs Chin Ups: What\u2019s The Difference And Why Does It Matter?<\/i><\/a>\r\n\r\n<a href=\"https:\/\/ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/","url":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/","name":"Pullups Vs Chinups: Which Is Best For You? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 PULLUPS VS CHINUPS \u27a4 - Learn the difference between these two popular upper body exercises, their benefits, and how to properly perform them.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_621674345.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/pullups-vs-chinups\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Pullups Vs Chinups: Which Is Best For You?"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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