zakruti.com » Sport, fitness, workout » Jeff Cavalier

Chinups vs. Pullups for Bigger Arms (THE VERDICT)

video description

Rating: 4.0; Vote: 1

m going to do the same, and give you the best parts about both the pullup and chinup and how they work different parts of the arm so that you can decide which arm exercise you want to focus on. First, we must start as we always do with a little bit of anatomy. The upper arm consists of the biceps and triceps muscles. As we know, the job of the biceps is do supinate the forearm and flex the elbow. It also has the ability to flex the shoulder since it has a biceps long head attachment that crosses the joint. The triceps of course are designed to extend the elbow and bring the arm back into extension behind the body. That said, there is another very important muscle in the upper arm that is also heavily used in the pullup. This is called the brachialis. This muscle is a strong flexor of the elbow. The brachialis lies directly underneath the biceps and, when developed, can give you wider arms and taller looking biceps. When we start to compare the differences between the exercises for bigger arms, we are going to see where these two start to become rather complimentary to each other. That is because in order to get bigger arms you are going to ultimately want to build up your biceps as well as your brachialis. Performing both exercises at the right time and in the right way is going to help you to reach this goal. Let-s start with the chinup. Based on the fact that the underhand position required to perform the exercise immediately demands supination, we realize right away that the biceps are going to be more engaged here than they are in a pullup. That said, that-s not the only thing that happens when we get in position to perform a chinup. Along with the supination of the forearm we also have to get the elbow out in front of the body. The issue here is that along with getting better biceps activation we also can potentially recruit better lat engagement at the same time. How does this happen? This is a byproduct of getting the attachment points of the lats further away from each other. When the elbow drifts out in front of the body the stretch on the lats becomes greater. Due to the activation of the stretch reflex at the bottom of the rep, we can turn the exercise into one that favors the lats rather than the biceps. You don-t want this to happen if you are trying to build up your biceps. To keep the focus on the biceps then, you-ll want to make sure you focus on how you are pulling your body up to the bar. Don-t pull yourself straight up or remain close to the bar throughout the exercise but rather keep some distance between your body and the bar on the way up. Act as if you are curling your body to the bar like you would curl a bar to your body in a traditional barbell curl. This will demand that the biceps do more of the work and that the lats do less. From here however we have to discuss the pullup. Once again, how you do the exercise matters when it comes to building bigger arms. On the pullup of course we have an overhand grip rather than an underhand one. This is going to shift the focus away from the biceps and to the brachialis muscle. The grip width on the bar matters here however. The wider grip you take the less you are going to work the brachialis because the amount of flexion at the elbow is going to be less. With the brachialis one of the stronger flexors of the elbow we want to get more flexion by taking a more narrow grip. Once again here, be sure to keep the relationship of the bar to the body a bit distanced. If you bring your body up close to the bar you are going to lessen the effect on the brachialis and ultimately not build big arms like you could if you performed the exercise properly. In terms of whether the chinup or pullup is better for building bigger arms the answer is both of them. Watch the video to see the best recommended split. Finally, if you are following a total body workout routine you can alternate the chinup or pullup on any individual workout. If you are looking for a total body split workout routine, be sure to head to athleanx. com via the link below and go
Date: 2022-04-22

← Bench Press Heavier Dumbbells (GUARANTEED)

The ONLY Exercises You Need to LOOK Jacked! →

Related videos

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

The 13 Best Fitness Books Ever Written

• Jeff Nippard

25 Years of Muscle Building Experience in 10 Minutes!

• Ryan Humiston

This place is like Disneyland for adults! #stemcells #health #longevity

• Ryan Humiston

Building Muscle After 40 Is Hard, Until You Do This.

• Muscle Monsters

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

Comments and reviews: 10

Dreh
Hey Jeff, really appreciate your videos. When I do Pullups or Chinups, after a few reps I feel the right side of my abs working a lot harder then my left side. I cant even get a connenction to the left side at all. The same happens with bench pressing for example. Ive tried hanging leg raises lifting my legs to the left for three months and it has helped but only a little. I wish you could do a video how to fix that. Because this is really keeping me from going all out with my pullups which are my favourite exercise.
reply

farhan
No need to focus and isolate small muscles while using big compound exercise like chin up which is primarily a back/lats exercise. Go for curls variations if fine tuning the little muscle is needed.
Compound exercises engage and build multiple muscles simultaneously and trying to isolate particular muscle is a big mistake. just like using too much weights on isolation exercises and using body-english that engage other unwanted muscles making it a compound exercise unnecessarily.
reply

Joseph
Hey Jeff. I was thinking of chinning up myself not towards my chin, but instead I will pull the bar until it's behind my head, so to isolate the arms fully from my back muscles. Meaning the position of the elbows to shoulders doesn't change during the movement, just like when doing barbell curls and our favorite, dumbbell waiter curls. I am not trying it yet, in fear of jeopardizing my gains. Do you think this is possible or is it dangerous? Stay safe when you explore this.
reply

Robert
Jeff, I am curious about the walking post. I am, of course, referring to the Arnold reference. I am not some knee jerk radical. I am a retired career law enforcement professional who has watched Arnold's statement, in context, several times. I believe that your advice has been a critical component of my continuing, injury free fitness and health improvement. That said, Arnold said what he said, in a context that is objectively opposed to our ideals of individual liberty.
reply

Clark
Hey Jeff.
First of all let me say thank you.
Your videos have done so much for my shoulders and back.
I-m still in disbelief.
I have a question.
Is there a benefit of negative to doing.
1. A mixture of High reps light weight, heavy eccentrics and working weight sets of 8-12.
With each workout?
Or doing full workouts of one style per workout?
Thank you again.
reply

sport
-athlean-x: Thanks a lot for all the content. i hope, you do get paid for all these somehow.
Do you have any talk about how rest between different exercises affects?
And how loading of exercises affects?
what makes one decide reps to failure sometimes and sometimes fix set of reps?
slightly un-related to this video, i guess.
reply

zeake13
Neither the chin nor pull-up builds good biceps. My biceps didn't start growing till I hammered them directly. I did hundreds and hundreds of pull-ups with 15- arms. Biceps sucked. I added 5 different bicep-only exercises and then they started growing. Same thing with triceps. I had to add direct tricep work to get them to grow.
reply

GazzaDawg92
I love the information this guy shares, dudes got biceps on his biceps, I don't know if he reads comments but if so, I would be interested in seeing a video about some of the EMG studies that have been published in relation to the most effective bicep activation exercises/movements.
reply

Arthur
I got a Q, i was told to do sets and make sure i do just a couple before muscle failure, but my PR is 38 in bench press, but everyone does like 12-14 reps per set, but if i do it to just before muscle failure it means i have to do about 30 reps, what exactly should i do
reply

Thiago
Jeff thank you for your guidance and motivation. Now i am finally able to make full sets with both chinups and pullups. When i started i couldn't even hold the bar for more than 20 sec, now after some training i am able to fully do both just fine! Thanks and keep it up
reply

Add a review, comment