The Chin Up and the Pull Up work two different muscle groups and use two different methods of pulling your body up to raise your chin above a bar positioned over your head. You should be able to reach the bar by extending your arms over your head and still keep your feet flat on the floor.
The Chin Up
In this exercise you grasp the bar with the back of your hand facing you. You pull your body up using your triceps, or the long muscle on the underside of your arm. When this muscle is not worked properly is when you get things like “wings”. That bit of flabby floppy skin that hangs down unattractively when you wear sleeveless tops.
This exercise also helps strengthen your back muscles. The back muscles are typically short muscles that are prone to strain and pulls. By doing chin ups you reduce your risk of back strain.
The Pull Up
This exercise is very similar to the chin up with two exceptions. The first exception is that you grasp the bar with the palm of your hand facing you. The second exception is that you pull your body up using your biceps or the short muscle on the topside of your arm. This is the muscle you show off by striking a strong man pose with you hands fisted and your elbows extended at shoulder height. When you tense your arm the muscle pops up.
This exercise also helps develop the chest muscles which will improve your breathing strength and improve your overall upper body appearance.
Separately these two exercises are excellent back and cardio routines but together they will improve upper strength while giving you a fit and toned appearance. Start slow, perhaps one or two repetitions to determine your upper body strength and then increase the number of repetitions slowly. You should be able to do at least ten of each easily.
It is important to remember that with both exercises you are lifting your entire body weight with just your arms and the muscles you are using may not be quite ready for that. If you feel a sharp or tearing pain while doing these exercises you should stop. If the pain continues for more than a short time you should see a doctor.
Related posts:
- Chin Up Bar Vs. Pull Up Bar
- What Is a Doorway Pull Up Bar?
- How to Build Up Your Biceps
- How to Do a Pull Up or Chin Up
- Home Pull Up Bars Can Help You Get Into Shape
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