Iron Gym Pull Up Bar™ Demonstrated

The Chin Up

In this post, I will focus on one of the most classic and effective exercises that has been around since man has been able to move. Hanging from a parallel bar (or branch depending on your setting), you then yourself up to shoulder-level while your hands are gripping tight.  Read on and discover why this is the singularly most convenient and accessible exercise ever discovered – that totally rocks for muscular growth!

The Amazing Benefit of the Chin Up

The chin up develops: the biceps, forearms, and major areas of the back muscles. (Couple the practice of the simple floor push ups with the  chin up, and you would be able to also exercise:  the pectoral muscles, i.e., chest muscles, the frontal deltoids, i.e., the shoulder muscles and the triceps muscles, i.e., the muscles opposite the biceps on the back of the arms.)  This would assure a very complete and awesome development of the entire upper body overall.

The Equipment Needed for the Chin Up

Essentially all you would need would be a bar parallel to the floor, strong enough to hold your weight as you haul yourself upwards.  As alluded to before, this could even be a sturdy and convenient tree branch in your garden. There is also manufactured a doorway chin up bar that is sold at almost all sporting goods places where it simply braces itself between your doorway.  It is called the Iron Gym Pull Up Bar™, and I highly recommend it.    It is one of my most favorite pieces of my home gym equipment.  Whenever I am in a rush and can’t do a full workout with barbells and dumbbells, I will always do chin ups and push ups using this same apparatus.  It is a most convenient and marvelous invention.  The usually go for around $20 or $30 – very affordable.

How To Develop the Strength Needed to Do the Chin Up

In spite of the chin up being a marvelous and readily accessible exercise, it does have one slight drawback.  It does require a great deal of upper body strength, and most of us starting out just can’t do them.  I remember that when I first started, I could only hang there for a few seconds before I had to let go.  The was no chinning up to the bar when I started.  (Now, by the way, doing 20 chin ups is a piece of cake.)

The 4 Steps to Mastering the Chin Up

Step # 1 – Just Grab The Bar, Palms Facing Inward, And Hang There As Long As You Can – In the beginning, you may have to first develop your forearm grip strength.  Being able to just hold on to the bar and hang there for a minute is your first accomplishment.  Then two minutes, then three, then five.

Step # 2 – Attempt To Pull Yourself Up Even If You Don’t Move – If you make an earnest effort to just pull yourself up but don’t move, you are practicing a type of exercise called “isometrics”.  This means that you are making an effort, but your muscles are moving yet.  This doesn’t mean that no development is taking place, for there is.  You just can’t see it yet.

Step #3 – Do “Inch-Ups” As Soon As You Can – Sooner or later, your body will move up – maybe by just an inch.  That’s okay.  Let’s just call these “inch-up”.

Step #4 – Do 1 Full Chin Up – Maybe after a month, two, six or more, you will one day accomplish one full chin up from the bottom all the way up to you chin at shoulder level.  This will be your first break through.  Each day attempt to do one more chin up.  Before your know it, you will be easily blasting through 20 chin ups – and will have the body to show it.

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From Charles Prosper – The 12-Week Fitness Guru