Chinning Bar Exercise
The chinning bar (also called the chin-up or pull up bar) is a device that hangs parallel to the floor. It is primarily designed for building the lats, back muscles and biceps. Commercial chinning bars are typically self-standing units, while home units can be erected in a doorway. There are a number of exercises that can be performed on a chinning bar.
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Workout Frequency
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The chinning bar can be used as part of a regular weightlifting or calisthenics routine. For those who lift weights, pull-ups can be done in lieu of lat pulldowns. No matter how this exercise is incorporated into a workout routine, it should only be done twice per week. Four or five sets of eight to 10 repetitions is sufficient.
Proper Grip, Form and Breathing
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There are two basic ways to grip a chinning bar: with an overhand or underhand grip. The overhand grip (pull-up) will place more emphasis on the lats and back, while the underhand grip (chin-up) hits the biceps and lower lats more. When performing a pull-up, one should grip the bar so that their hands are six to eight inches beyond shoulder-width apart. For chin-ups, place each hand so that they are shoulder-width apart. One can vary their overhand grip. A wider overhand grip will put more emphasis on the lats. A narrower overhand grip is often used for strength training.
A person should always keep the body straight when performing chinning bar exercises. Never jerk the body or swing the feet for leverage. Always exhale on the way up, and inhale on the way down.
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Back And Bicep Exercises
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The Static Hang. Start out by hanging on the bar with an overhand grip to stretch and warm-up the lats. Hang for 30 seconds. Next, hang using one arm, then repeat with the other arm.
Pull-ups. This is the most popular chinning bar exercise. It is performed by pulling the body up so the chin is above the bar, then returning to a full hanging position. The feet should not touch the floor. In addition to the lats and back, this exercise will also work the shoulders, triceps and forearms.
Chin-ups. This exercise is done the same way as a pull-up, except with an underhand grip. These are generally easier to do than pull-ups.
One-arm pulls. This is a strength-building exercise that can be done by grabbing one wrist with the opposite hand.
Abdominal Exercises
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Hanging Hip Crunch. Using an overhand grip, slowly lift both knees up until the legs are parallel to the floor. Lower them, then repeat. This hits the abdominal muscles directly.
Side crunches. This is a variation to the above exercises. Twisting the body slightly to each side, with the knees raised in the upward motion, will hit the external oblique muscles.
Additional Exercises
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Leg Raise Pike. This starts out like a hanging hip crunch. Instead of stopping with the knees parallel to the floor, raise them to an inverted position and touch the bar with the feet or ankles.
Hanging Rows for Upper Back. Lower the bar to waist height, or use a high stool on a commercial unit. With the body at a 45-degree angle, pull up with an overhand grip so that the chest touches the bar. Return to original position, then repeat.
Full Upside-down Hang. This exercise will require special ankle wraps. Hanging for three to five minutes can help one align the spine and promote blood flow to the head.
More advanced fitness buffs often use belts with weights attached to perform chinning exercises. Also, some chinning bars have additional bar attachments that allow one to work the lats from different angles.
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References
Resources
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