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Chin-up bar: Versatile, cheap at-home gym equipment

7:19 AM Thu, Oct 22, 2009 | Permalink
Pamela Reinsel Cotter

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Want an easy, cheap and versatile way to work out at home? Install a chin-up bar. For around $20, a doorway pull-up bar gives you a about five different ways to exercise.

1. Chin-ups are resistance training because they require you lift your own body weight. They're difficult at first, but don't be discouraged because you can build up to more reps as you get stronger.

First, place the bar in the door frame so you can easily reach it with both hands extended straight up. Grab the bar overhand, with palms facing outward, slightly more than shoulder-width apart. Hang from the bar, bending your knees behind you. Pull up as slowly as possible, trying to reach your chin just above the bar. Slowly return the staring position, one set, 8-10 reps.

2. Underhand chin-ups: Use the same technique as above, but grab the bar underhand, with palms facing inward. Do the same amount of reps as you did with the regular chin-ups. Both ways work your biceps, triceps, shoulders and upper back.

3. Thigh raises: Grab the bar overhand, with your palms facing outward, hands slightly more than should-width apart. As you hang from the bar, bend your knees and keep them together, slowly lifting your thighs to your chest. Hold for a second, then lower legs slowly so as not to strain your back. Repeat for 8-10 reps, targeting your waist, abs, shoulders and lower back.

4. Leg raises: Using the same technique as #3, instead pull your legs up straight and horizontally -- using your abs to pull your legs up. Do 8-10 reps, working waist, abs, shoulders and lower back.

5. Push-ups: Pull the bar down to a low level near the floor. Grab the bar with both hands using and overhand grip. Walk your body out until it is diagonally lined up with the floor, with heels up and toes planted. Keep your body in a straight, plank position, but don't lock out your elbows. Slowly raise and lower your body for 8 to 10 reps. This method targets the chest, shoulders and triceps.

6. Sit-ups: Lie down on the floor, bending both knees and placing the tops of feet under the bar. Keep your heels on the floor. Bend your elbows and place both hands on either side of your head (don't cross your fingers). Using your abs, slowly lift your upper torso, keeping elbows pointing out.

Advanced fitness buffs and do a "crisscross" pattern, turning the torso gently to the right and left, so that opposite elbow touches opposite knee, for each rep of 8 to 10. This targets the obliques and abs.