Master The Art: Commando Pull Ups Vs Chin Ups – The Ultimate Comparison

Commando pull ups and chin ups are two of the most effective exercises for building back strength and muscle. But what’s the difference between these two exercises, and which one is right for you? In this blog post, we’ll compare commando pull ups vs. chin ups, so you can make an informed decision about which exercise to add to your workout routine.

Mechanics of Commando Pull Ups

Commando pull ups are performed with a wide overhand grip, with your hands spaced slightly wider than your shoulders. The movement starts with your arms fully extended and your body hanging below the bar. You then pull yourself up until your chin is above the bar, keeping your elbows close to your body. Commando pull ups primarily target the latissimus dorsi, but they also engage the biceps, rear deltoids, and trapezius muscles.

Mechanics of Chin Ups

Chin ups are performed with a supinated (underhand) grip, with your palms facing you and your hands spaced slightly narrower than your shoulders. The movement starts with your arms fully extended and your body hanging below the bar. You then pull yourself up until your chin is above the bar, keeping your elbows close to your body. Chin ups primarily target the biceps, but they also engage the latissimus dorsi, rear deltoids, and trapezius muscles.

Muscles Targeted

As mentioned earlier, commando pull ups and chin ups target different muscle groups. Commando pull ups primarily target the latissimus dorsi, while chin ups primarily target the biceps. However, both exercises also engage the rear deltoids and trapezius muscles.

Benefits of Commando Pull Ups

• Increased latissimus dorsi strength and muscle mass: Commando pull ups are one of the best exercises for building a strong and muscular back.
• Improved grip strength: Commando pull ups require you to grip the bar tightly, which can help to improve your overall grip strength.
• Increased shoulder stability: Commando pull ups help to stabilize the shoulder joint, which can reduce your risk of injury.
• Improved posture: Commando pull ups can help to improve your posture by strengthening the muscles that support your spine.
• Increased athletic performance: Commando pull ups can help to improve your athletic performance by increasing your strength and power.

Benefits of Chin Ups

• Increased biceps strength and muscle mass: Chin ups are one of the best exercises for building strong and muscular biceps.
• Improved grip strength: Chin ups also require you to grip the bar tightly, which can help to improve your overall grip strength.
• Increased shoulder stability: Chin ups help to stabilize the shoulder joint, which can reduce your risk of injury.
• Improved posture: Chin ups can help to improve your posture by strengthening the muscles that support your spine.
• Increased athletic performance: Chin ups can help to improve your athletic performance by increasing your strength and power.

Which Exercise is Right for You?

The best exercise for you depends on your individual goals and fitness level. If you’re looking to build a strong and muscular back, commando pull ups are a great choice. If you’re looking to build strong and muscular biceps, chin ups are a better option. If you’re new to strength training, you may want to start with chin ups and gradually transition to commando pull ups as you get stronger.

How to Perform Commando Pull Ups and Chin Ups

Commando Pull Ups:

• Grip the bar with an overhand grip, with your hands spaced slightly wider than your shoulders.
• Hang from the bar with your arms fully extended.
• Pull yourself up until your chin is above the bar, keeping your elbows close to your body.
• Slowly lower yourself back down to the starting position.

Chin Ups:

• Grip the bar with a supinated (underhand) grip, with your palms facing you and your hands spaced slightly narrower than your shoulders.
• Hang from the bar with your arms fully extended.
• Pull yourself up until your chin is above the bar, keeping your elbows close to your body.
• Slowly lower yourself back down to the starting position.

Tips for Improving Your Commando Pull Ups and Chin Ups

• Use a full range of motion: When performing commando pull ups or chin ups, be sure to use a full range of motion. This means pulling yourself up until your chin is above the bar and then fully extending your arms at the bottom of the movement.
• Control the movement: Don’t swing or kip your body when performing commando pull ups or chin ups. Instead, control the movement and focus on using your back muscles to pull yourself up.
• Focus on quality over quantity: It’s more important to focus on performing a few high-quality reps than a lot of sloppy reps. Aim for 8-12 reps per set, and focus on maintaining good form throughout the movement.
• Rest adequately: Be sure to rest adequately between sets. This will allow your muscles to recover and help you to perform more reps in subsequent sets.
• Be consistent: The key to improving your commando pull ups or chin ups is to be consistent with your training. Aim to perform these exercises 2-3 times per week.

Key Points: Commando Pull Ups vs. Chin Ups

Commando pull ups and chin ups are both effective exercises for building back strength and muscle. The best exercise for you depends on your individual goals and fitness level. If you’re looking to build a strong and muscular back, commando pull ups are a great choice. If you’re looking to build strong and muscular biceps, chin ups are a better option.

Popular Questions

Q: What is the difference between commando pull ups and chin ups?
A: Commando pull ups are performed with an overhand grip, while chin ups are performed with an underhand grip. Commando pull ups primarily target the latissimus dorsi, while chin ups primarily target the biceps.

Q: Which exercise is better for building a strong back?
A: Commando pull ups are generally considered to be better for building a strong back, as they target the latissimus dorsi, which is the largest muscle in the back.

Q: How many reps should I do of commando pull ups or chin ups?
A: Aim for 8-12 reps per set, and focus on maintaining good form throughout the movement.