Chin -ups vs pull-ups which is better for punching power?

[Madison Boxing]

Which of the two do boxers focus on the most?

Both overlap, but ..

Chin Up = more back
Pull Ups= bicep

youve got it the wrong way round Pull Up Versus Chin Up


'A showed some differences that were new to me, and may influence our choice between the pull up and chin up exercises.

The authors compared EMG activity of several muscle groups during both the pull up and chin up in 25 healthy subjects. Both exercises showed significant involvement of the latissimus dorsi, ranging from 117-130% MVIC, obviously. The chin up, as expected, had significantly higher biceps activity, however, the chin up also had significantly higher pectoralis major activity.

The pull up did have one advantage in regard to the EMG activity. Lower t****zius activity was significantly higher in the pull up versus the chin up.'

[automaton89]

youve got it the wrong way round Pull Up Versus Chin Up


'A showed some differences that were new to me, and may influence our choice between the pull up and chin up exercises.

The authors compared EMG activity of several muscle groups during both the pull up and chin up in 25 healthy subjects. Both exercises showed significant involvement of the latissimus dorsi, ranging from 117-130% MVIC, obviously. The chin up, as expected, had significantly higher biceps activity, however, the chin up also had significantly higher pectoralis major activity.

The pull up did have one advantage in regard to the EMG activity. Lower t****zius activity was significantly higher in the pull up versus the chin up.'

Yeah I mixed them Up. What's your take?

[crimsonfalcon07]

How you do them matters more IMO. You want to build explosive power, you need to train that way. That's why plyometrics (clapping pushups etc) are really effective. One of my favorite ways to do pullups/chin ups is to do the pull as fast as possible, then lower to a count.

Flaring elbows is bad. A good coach should be able to show you the structural difference. Keeping things in line means less of the impact gets absorbed by crappy structure. It also telegraphs badly and makes it easy to see the punches coming, because there's a visual cue. If everything is in line, there's not that much of a visual difference between a fist far away and a fist at your face.

As far as structure goes, try it out yourself. Stop whatever punch you're working on at full extension. Then have someone push on your fist. Try it with everything aligned vs with elbow flared. You'll be able to feel where you have deficiencies in your structure, whether it's because you're not sitting down on the punch, or because you're flaring the elbow.

[them_apples]

Which of the two do boxers focus on the most?

Both overlap, but ..

Chin Up = more back
Pull Ups= bicep

learn how to punch first. this won't happen over night. There is a reason some slim smaller people can hit hard. Look at Hearns. Training will literally do nothing if you don't understand how to punch.