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Posted by Fredda on April 9th, 2021

Chin-Up vs. pull-up-- Traps

Some state chin-ups are much better for the traps, but the only thing that matters in trap training is scapular motion. Grip orientation is entirely unimportant.

Let's take a look at that from a physiological perspective. The main function of all 3 parts of the traps (upper, mid, and lower) are to withdraw the scapula. Likewise, the uppermost fibers raise the scapula (like a standard shrugging workout) and the most affordable fibers depress the scapula (push your shoulder pull up or chin up blades down toward the ground).

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What does the research study say?

They discovered that the traps were more activated throughout the basic pull-up than in the neutral pull-up. Other researchers discovered that lower trap activity was greater in the pull-up than in the chin-up.

Chin-Up vs. pull-up-- Biceps

Both heads of the bicep have the same main functions: elbow flexion with supination and lower arm supination. Supination exists during the chin-up and not the pull-up. From a physiological perspective, the chin-up does appear to be much better at hitting the biceps than the pull-up. There's still elbow flexion occurring during the pull-up, suggesting that the biceps are still under some stress.

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What does the research study say?

One study discovered that bicep activity was far higher in the chin-up than in the pull-up. However it must also be noted that bicep activity was very high in all 3 variations-- greater than 80% Muscle Voluntary Contraction.

Applying This to Your Workouts

You can successfully train the lats, biceps, mid, and lower traps with either the pull-up or chin-up. Although, a basic tweak in your chin-up or pull-up kind can make much more of a difference than pronation and supination ever could. To get the most benefit, you'll have to stick to rigorous pulling. One research study found that there was significantly lower amounts of activity in the mid-traps, lats, and biceps throughout the kipping pull-up than in the other rigorous variations.

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Increase Lat And Trap Activation

Regrettably there are no studies determining the effect that training has on muscle activation during these exercises. However, there is a study that examined the effect that cueing had on inexperienced athletes who were carrying out pulldowns. The research study found activation of the lats was significantly higher after coaching than in the past.

Coach yourself. Here are a couple of cues that can drastically increase the outcomes you see from both the chin-up and the pull-up.

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1-- Chest to bar.

This will force you to extend your spinal column and anteriorly tilt your hips as you're extending your shoulder joints, which are also functions of the lats. Pulling your chest to the bar will cover three functions of the lats as opposed to one. When done correctly, pulling your chest to the bar will make your lats agreement to the degree that they seem like they're about to cramp.

2-- Squeeze a tennis ball in between your shoulder blades.

This hint will force you into retracting your scapula prior to starting the pull-up. As you found out earlier, all three parts of the traps retract the shoulder blades.

If the above workout looks familiar, it's due to the fact that it is basically the "breast bone chin-up" which was developed by Vince Gironda. The Golden Age bodybuilders got a lot right when it concerns training.