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Health2wealthclub Biceps Both heads of the bicep have the same main functions: elbow flexion with supination and forearm supination. Supination is present during the chin-up and not the pull-up. From an anatomical standpoint, the chin-up does appear to be better at hitting the biceps than the pull-up. Although, there's still elbow flexion occurring during the pull-up, meaning that the biceps are still under some stress. What does the research say? One study found that bicep activity was far greater in the chin-up than in the pull-up. But it must also be noted that bicep activity was very high in all three variations – greater than 80% Muscle Voluntary Contraction. Applying This to Your Workouts You can effectively train the lats, biceps, mid, and lower traps with either the pull-up or chin-up. 


Although, a simple tweak in your pull-up or chin-up form can make far more of a difference than pronation and supination ever could. But to get the most benefit, you'll have to stick to strict pulling. One study found that there was significantly lower amounts of activity in the mid-traps, lats, and biceps during the kipping pull-up than in the other strict variations. Increase Lat Health2wealthclub  Trap Activation Unfortunately there are no studies measuring the effect that coaching has on muscle activation during these exercises. However, there is a study that examined the effect that cueing had on untrained athletes who were performing pulldowns. The study found activation of the lats was significantly higher after coaching than before. Coach yourself. Here are a couple of cues that can dramatically increase the results you see from both the chin-up and the pull-up. Chin-Up and Pull-Up Cues 1 – Chest to bar. This will force you to extend your spine and anteriorly tilt your pelvis as you're extending your shoulder joints, which are also functions of the lats. So 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 contract to the degree that they feel like they're about to cramp. 2 – Squeeze a tennis ball between your shoulder blades.

Health 2 Wealth Club  This cue will force you into retracting your scapula prior to initiating the pull-up. As you learned earlier, all three portions of the traps retract the shoulder blades. If the above exercise looks familiar, it's because it is essentially the "sternum chin-up" which was invented by Vince Gironda. The Golden Age bodybuilders got a lot right when it comes to training. Tip: 3 Exercises for Strong, Healthy Shoulders Do these moves to prevent future shoulder problems, or use them to rehab a current problem. Just do them, okay? by Eric Cressey | 10/08/16 3-exercises-for-strong-shoulders Tags: Tips 1 – Landmine Press Landmine presses are an effective "middle of the road" exercise between overhead work and true horizontal pressing exercises. If you really think about the arm path, this isn't much different than an incline press, so why does the incline press cause people more shoulder problems than landmine work? It has to do with the fact that having the upper back pinned against a bench limits the ability of the shoulder blades to freely rotate upward – they get stuck down into scapular downward rotation. 2 – Bottoms-Up Overhead Carry I like the idea of starting with a carry because it teaches you where an appropriate "finish" position is, and then you can work backwards from it.