Pull up bars are the ideal piece of exercise equipment to own for performing an intense upper body strength training workout at home. They are also an inexpensive addition to a home gym for anyone who's serious about strength training but interested in getting more out of their investment.
The doorway type of exercise bar is secured by the way of a telescoping action that extends the bar to fit inside a doorway up to 3' in width. The bar features strong, non-slip rubber grips on each end that support the weight of the user. The equipment is ready for use after installing the bar inside the doorway, however, adding additional support from the mounting brackets is recommended to prevent the bar from slipping or falling off.
These bars are super easy and quick to set up, just twist and the extenders will adjust to fit almost any doorway. Each bar is tough enough to hold up to 220lbs/100kg. They feature foam grips that are easier on your hands, helping to keep you focused on your workout. As you secure the bar in place, you'll notice the stability and the grip on the door frame. To change your workout, adjust the bar further down the doorway to use for sit ups.
When you have finished with your workout, just twist the ends of the bar to release it from the doorway or leave it set up for a quick workout anytime.
- Functional and secure telescoping design
- Sturdy construction
- Comfortable and movable foam grips help minimize hand fatigue
- Support brackets and screws
- Length adjustment from 24.5” up to 36”
- Multiple uses
Chin Ups Benefits
Strength training exercises offer several health benefits and should be included as part of your regular work out. Strength training protects your body from injury, improves your stamina and elevates your basal metabolic rate. Strength training can elevate your mood, alleviate stress, build a stronger body, boost your self-confidence and has been proven to provide relief from symptoms associated with osteoporosis and arthritis.
Everyone can agree, strong muscles are beneficial for everyone, not just athletes. Most people don't realise the benefits from having stronger muscles as they go about their normal activities throughout the course of their day. Muscles help to lift yourself up out of a chair, help you perform repeated movements such as lifting a bag of groceries, putting a backpack on, and opening and closing doors.
Safety and Comfort
Both chin ups and pull ups are perfectly safe as long as you use proper form while conducting the exercises.
Here are some general recommendations while performing these exercises:
- Doing pull ups or chin ups behind the neck is not recommended and is one of the worst things you can do for your shoulders. Although some people claim they have done them that way for years without any problems, many people will develop problems over time.
- A very wide pull up grip on the bar is another common cause of shoulder injuries. Some people have the mistaken belief that a very wide grip will equate to very wide lats.
- A very wide grip results in a reduced range of motion and a high risk of shoulder problems. Any grip that's more than slightly wider than shoulder width is not recommended.
Chin Ups Muscles Worked
Chin ups and pull ups are two of the best strength training exercises you can perform to build up the muscles in your arms chest, shoulders and back. Some of the benefits you can gain from these two types of strength training exercises include increased muscle mass, improved posture and overall looking and feeling great.
The difference between chin ups and pull ups is the type of grip you have on the bar. Pull ups use an overhand or pronated grip where your palms face away from you and hands are positioned slightly wider than shoulder width. Chin ups use an underhand or supinated grip where your palms point inwards so that they are facing you and hands are positioned at shoulder width.
Both chin ups and pull ups will strengthen the back/lats and biceps, but there are a few small differences to the degree in which those muscles are worked.
Chin ups use the biceps in a stronger line of pull so they work the biceps harder than pull ups do.
Pull ups tend to work lats harder because the biceps are in a slightly weaker position.
It's also important to note that grip width plays a role in how the biceps are worked. The narrower the grip is, the more the biceps are worked and the wider the grip is, the less the biceps are worked.
While it has always been believed that the difference in muscle usage between pull ups and chin ups was pretty significant, recent EMG testing shows that the differences were not significant enough to be the deciding factor for picking one exercise over the other.
Chin ups will put the biceps in a stronger line of pull, so most people can usually do more chin ups than they can pull ups.
If you happen to use a lat pull-down machine with added weight, you’ll discover you can usually use more weight with chin ups than you can with pull ups.
Most beginners, in general, will find that they are able to do a chin up before they can do a pull-up.
Both exercises use a vertical pulling movement and they both target the back/lats and biceps but the way they do it is slightly different.
Pull ups use shoulder adduction, which means the elbows come down and back from the sides. Chin ups use shoulder extension, which means the elbows come down and back from the front.
There isn't a significant enough difference which would make one exercise better than the other, both exercises train the muscles in different ways. If the goal is to build muscle or just to get stronger, avoid neglecting one type of movement.