Did you know that you can do more than a normal Chin-Up with your Chin Up Bar? This will mean you can get more use out of your ChinUp bar, training a higher number of muscle groups and giving you a far better overall toned an muscular body.
ChinUp
Chin ups should be conducted by griping the ChinUp Bar with palms facing inwards (supinated grip). You should lift yourself up to the point your chin is above the bar, ideally until you can touch the bar with your pecs. If you can not do this at first you can conduct negative chin ups where you use a chair to put yourself in the raised position and lower yourself down. You can do assisted chin ups; where a band, chair or friend helps you with the last small push to the top. Finally you could try kip chin ups; where a kicking of the lower body can be used to assist you in the motion. Once you can do chin ups you can start adding weight to make the exercise more difficult.
Muscles: Latissimus dorsi
Pull Ups
Pull ups should be conducted in exactly the same way as chin ups however with the palms facing away from you (this is called a pronated grip). By varying your hand position, and the movements this restricts you to less emphasis is placed on utilising the bicep muscle which will encourage the other muscles to be worked more.
Muscles Used: Latissimus dorsi
Hanging Leg Raises
Leg raises are conducted by hanging from the Pull-Up bar and raising the legs up in a straight line to make an L shape or 90 degree angle.
Muscles Used: Abdominals
Incline Push Ups
We all know that a press up is an easier alternative to bench press, but when you don’t have access to get to a gym a push up is better than nothing.
With some of the next generation no fitting needed ChinUp bars such as the Medicarn Chin Up Bar these can be placed on the floor and the frame utilised for conducting incline push ups, instead of just doing standard press ups. By performing the exercise on an incline more focus is placed on the upper muscles which will give a fuller and better look throughout the body instead of just focusing on the lower pec muscles.
Muscles Used: Upper Chest Muscles
Decline Push Ups
In exactly the same way as you have just used the bar to carry out incline press ups you can also put your feet on the bar to carry out decline push ups; which will target the lower chest area instead of the upper.
Muscles: Pectoralis major muscle