Pull-Up Home Training Program
Did you know that you can carry out more than a standard Chin-Up with your Chin Up Bar? This will mean you can get better use out of your Chin Up bar, working out a higher number of muscle areas and giving you a much better overall toned an muscular look.
ChinUp
Chin ups should be carried out by griping the Pull-Up Bar with hands facing towards you (supinated grip). You should lift yourself up until your chin is raised above the bar, prefrebly until you can touch the bar with your upper chest. If you can’t complete this at first you can complete negative chin ups where you use a step to put yourself in the completed position and lower yourself down. You can do assisted chin ups; where a resistance band, chair or assistant assists you with the final tiny push to the top. Finally you could try kip chin ups; where a swing of the legs can be used to aid you in the exercise. Once you can do chin ups you can start adding additional weight to make the exercise harder.
Muscles Used: Lats
Pull Ups
Pull ups should be conducted in an identical way as chin ups however with the hands facing away from you (this is called a pronated grip). By changing your grip, and the movement this restricts you to less stress is placed on using the bicep muscles which will force the other muscle groups to be exercised more.
Muscles Used: Latissimus dorsi
Hanging Leg Raises
Leg raises are conducted by dangling from the ChinUp bar and raising the lower body up in a straight line to make an L shape or 90 degree angle.
Targets: Stomach Muscles
Incline Press 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 not exercising.
With some of the newer generation no fitting required Chin Up bars such as the Medicarn Chin Up Bar these can be lay on the ground and the frame utilised for performing incline push ups, instead of just doing standard press ups. By conducting the exercise on an incline greater focus is placed on the upper chest muscles which will give a fuller and better look throughout the body instead of just focusing on the lower chest muscles.
Targets: Chest Muscles
Decline Press 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 it to carry out decline push ups; which will target the lower pectoral area instead of the upper.
Targets: Lower Chest Muscles
