The Ultimate Showdown: Commando Pull Up vs Pull Up – Which Reigns Supreme?

The pull-up is a classic exercise, renowned for its ability to build upper body strength and muscle. But what about its lesser-known cousin, the commando pull-up? Commando pull up vs pull up, which one reigns supreme? While both variations target similar muscles, they offer distinct challenges and benefits. In this comprehensive guide, we’ll delve into the nuances of each exercise, exploring their mechanics, advantages, and drawbacks. By understanding the differences, you can choose the pull-up variation that best aligns with your fitness goals and capabilities.

Understanding the Basics

Before we dive into the comparison, let’s clarify the fundamentals of both exercises.
Pull-Up: The conventional pull-up involves gripping a bar with an overhand grip, slightly wider than shoulder-width apart. You hang from the bar with your arms fully extended, then pull yourself up until your chin clears the bar.
Commando Pull-Up: The commando pull-up, also known as the “chin-up,” utilizes an underhand grip, with your palms facing you. The hand placement is typically closer than shoulder-width, allowing for a more powerful pull. You follow the same motion as the pull-up, pulling yourself up until your chin clears the bar.

Muscle Activation and Mechanics

Pull-Up: The pull-up primarily targets the latissimus dorsi (lats), the large muscles in your back responsible for pulling motions. It also engages your biceps, forearms, and shoulder muscles. The overhand grip emphasizes the lats and the back muscles, making it an excellent exercise for building overall back strength.
Commando Pull-Up: The commando pull-up engages similar muscle groups, but the underhand grip shifts the emphasis towards the biceps and forearms. This variation also activates the brachialis, a muscle located in the upper arm. The closer grip allows for a more compact pulling motion, making it ideal for developing strength and power in the biceps and forearms.

Advantages and Disadvantages

Pull-Up:
Advantages:

• Greater latissimus dorsi activation: The overhand grip emphasizes the lats, promoting wider back development.
• Improved grip strength: The overhand grip requires a stronger grip, enhancing overall grip strength.
• More challenging: The pull-up is generally considered more difficult than the commando pull-up, making it a great option for those seeking a greater challenge.

Disadvantages:

• Less biceps activation: The overhand grip reduces biceps involvement compared to the commando pull-up.
• May require more shoulder mobility: The wide grip can be challenging for individuals with limited shoulder mobility.

Commando Pull-Up:
Advantages:

• Greater biceps activation: The underhand grip increases biceps involvement, promoting arm muscle growth.
• Easier to perform: The closer grip and underhand grip make the commando pull-up easier for beginners.
• Improved forearm strength: The underhand grip enhances forearm strength and grip power.

Disadvantages:

• Less latissimus dorsi activation: The underhand grip reduces lat involvement compared to the pull-up.
• May put more stress on the wrists: The underhand grip can put more stress on the wrists, particularly for individuals with wrist issues.

Choosing the Right Variation

The best pull-up variation for you depends on your individual goals and physical capabilities. Here’s a breakdown to help you decide:
Choose the pull-up if you want to:

• Build a wider back
• Improve overall back strength
• Challenge yourself with a more difficult variation
• Enhance grip strength

Choose the commando pull-up if you want to:

• Build bigger biceps
• Improve forearm strength
• Start with a more accessible variation
• Focus on upper arm power

Progression and Variations

Both pull-up variations can be progressed and modified to suit your fitness level.
Progression:

• Assisted pull-ups: Use a resistance band or an assisted pull-up machine to reduce the weight you need to lift.
• Negative pull-ups: Focus on the lowering phase of the pull-up, slowly controlling your descent.
• Pull-up variations: Explore different grip widths, hand positions, and body angles to challenge your muscles in new ways.

Variations:

• Close-grip pull-ups: Narrow your grip to increase biceps involvement.
• Wide-grip pull-ups: Widen your grip to emphasize the lats.
• Neutral-grip pull-ups: Use a parallel bar or a neutral-grip pull-up bar to engage muscles differently.
• Weighted pull-ups: Add weight to increase the challenge and promote muscle growth.

Beyond the Basics: Incorporating Pull-Ups into Your Routine

Once you’ve mastered the basic pull-up variations, you can incorporate them into your workout routine in various ways.

• Circuit training: Include pull-ups as part of a circuit that targets different muscle groups.
• Supersets: Pair pull-ups with other exercises, such as rows or dips, to maximize muscle growth.
• Drop sets: Perform a set of pull-ups to failure, then immediately drop the weight or resistance and continue for another set.
• Pyramid sets: Gradually increase the weight or resistance for each set, then decrease it back down.

The Final Verdict: Commando Pull Up vs Pull Up

Ultimately, the best pull-up variation for you depends on your individual goals and preferences. If you’re looking to build a wider back and enhance overall back strength, the pull-up is a great choice. If you prioritize biceps growth, forearm strength, and an easier starting point, the commando pull-up may be more suitable. Experiment with both variations, explore different progressions and variations, and find the one that best fits your fitness journey.

Top Questions Asked

Q: Can I switch between commando pull-ups and pull-ups in my routine?
A: Absolutely! Switching between variations can help prevent plateaus and target different muscle groups.
Q: How many pull-ups should I aim for?
A: The ideal number of pull-ups depends on your fitness level. Start with a manageable number and gradually increase as you get stronger.
Q: Is it better to do pull-ups or chin-ups?
A: It depends on your goals! Pull-ups focus on back strength, while chin-ups target the biceps. Choose the variation that aligns with your fitness objectives.
Q: Can I do pull-ups if I have wrist pain?
A: If you experience wrist pain, consider using a neutral-grip pull-up bar or seeking advice from a healthcare professional.
Q: Should I prioritize pull-ups or other exercises?
A: Pull-ups are a valuable exercise, but they should be part of a well-rounded workout routine that includes other exercises for overall fitness.