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This is the type of pull up bar that I have, how should I use it optimally? (lemmy.ml)

submitted 4 months ago by linucs@lemmy.ml to c/bodyweightfitness@lemmy.ml

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4 ways of using it come to my mind:

Place hands on the inclined outer handles and do a pull up with arms open wide
Place hands with palms facing the wall on the "inner" handles and do a pull up with arms at shoulder width
Place hands with palms facing my face on the "inner" handles and do a chin up
Place hand on the handles which point out of the wall and do a pull up / chin up (sorry don't know in this case)

Are these excercises different for the group of muscles they target? And if so, how? Is there any ranking among them from worse to better?

Also if I can do chin ups just fine but I can only do negative pull ups, which ones should I choose?

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[–] riskable@programming.dev 3 points 4 months ago

You forgot: Place it above the entryway (on a rack) so you can use it to defend yourself in the event of a home intrusion 👍

[–] Aquila@sh.itjust.works 3 points 4 months ago (1 children)

All methods target different groups of muscle more or less. If you can only do negative pull ups. Grab a chair to put your feet on to assist as needed. Or have a partner hold your ankles as you do pull ups and you can press with your legs when you need assistance.

Start by doing negatives where you lower yourself as slow as possible for 20 secs

Once you can do one pull-up. Do one, take a break, do another and keep doing that until you can’t. Then switch back to negatives

[–] linucs@lemmy.ml 1 points 4 months ago (1 children)

So less pullups (e.g. 1 at a time) are better than more chin ups (e.g. 5 at a time)? While doing chin ups am i not also training for pull ups?

[–] Aquila@sh.itjust.works 2 points 4 months ago* (last edited 4 months ago) (1 children)

Better depends on your goals. What are you trying to accomplish?

Chin-ups are more arms. Pull ups are back and lats

[–] linucs@lemmy.ml 1 points 4 months ago* (last edited 4 months ago)

Yeah should've been more specific, I'm trying to get going with the r/bodyweightfitness 's recommended routine. Problem is I can't do reps of pull ups but I can do chin ups by hanging on the inner handles or the ones perpendicular to the wall. Can I do those (and which ones of the two) instead of pull ups till I can do proper pull ups?

And what about the inclined handles? Would they make pull ups easier or harder?

Basically I was asking what happens (i.e. what muscles I'm training and how hard) if I use the bar in the four ways I listed

[–] Squizzy@lemmy.world 2 points 4 months ago

I fumbled about with calisthenics training, chin ups didnt factor in really. Do negatives, hold and slowly drop. Use a band if needed to get the motion. Do dips if you can. Warm up with a band pull apart, pair with some plank or L sit holds.

[–] klemptor@startrek.website 2 points 4 months ago (1 children)

You can also use it for dips

[–] linucs@lemmy.ml 1 points 4 months ago

It's actually installed very close to the ceiling so I can hang without bending so no dips with this for me :/