Description
The P90-X chin-up bar is revolutionizing the way that many are doing pull-ups and has benefits over similar items on the market. Rather than the standard, stationary bar, this product allows the user to go mobile between door openings or to remove it entirely to put away in a snap after the workout. The product is lightweight, easy-to-assemble and can be taken just about anywhere. Manufactured with safety in mind, the bar accommodates persons of various sizes and weights all the way up to three hundred pounds to be precise, with specifications that fit most standard door sizes (up to 32 inches wide).
The P90X chin-up bar is made of high quality and durable, heavy-gauge steel. This allows for the greater weight limits of 300 lbs.
The design of the P90X Chin-up bar is meant specifically for use in standard sturdy doorways up to thirty-two inches wide and should not be used if door trim is not present as this is a requirement. The wall thickness including trim should not be less than 5 inches or more than 6.5 inches. The grip bar is a closed system with the professional craftsmanship allowing for various grip positions, similar to the equipment found in gym and fitness establishments utilized by the pros.
Unlike some of the more traditional pull-up bars, the simple system of the P90X Chin-up bar allows for quick installation and removal in almost any approved doorway, without a lot of fuss. Other key features that separate this from similar items is the newly patented design that enhances gripping and positioning.
This product may be used by those of various levels of fitness, including some beginners that have adequate strength to pull-up from the bar even if you have to cheat a little. Don’t worry or feel alone if you cannot do even one Chin-up, many determined people have started from this point, even those who used to be able to do Chin-ups but found themselves in the place where they no longer could. Tony Horton in his programs has work around modifications of this exercise to get you started building your strength up again and remember, unless you are already trim and fit you are most likely going to be losing weight as well. Trying to do Chin-ups like you did years ago when you have not been using those muscles and when you are packing an extra _ _ pounds (fill in the blank) would be and actually is a challenge for many, many people. But the whole point of exercise is to make changes that you are going to be happy with in the way you look, feel and what you can do.
Watch out for cheap imitations, they are out there and you will be disappointed for sure.
Ordering this bar means you want to do all the exercises P90x with Tony, it means you are through with the path of least resistance, and now want the path of superior results
These are some of the benefits you will receive from doing regular routine that includes pull-ups
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For those who want to work and develop your abs or more technically put the “lower abdominis rectus”,…. you may be surprised with information in the results from studies whereby testing was performed with the objective of learning which exercises most involve and most affect specific muscles. One way of testing is called an Electromyogram or EMG, which measures electrical activity of muscles during exercise. While EMG does not measure tension directly, increased electrical activity does indicate the nervous system is attempting to recruit more force from the stimulated muscle area(s)…..the intent of the nervous system is to fire the muscle. When testing EMG on what has become to be known as the various “typical” ab exercises and even those done on well advertised machines it was discovered that most of these actually did very little in terms of actual targeting, using and developing the abs. What was even more surprising is that “body weight chin ups” and “hanging leg raises” showed BY FAR the most electrical activity in the abs. Keep in mind you may need to work up to this exercise as it requires a little starting strength from the back system so make sure you are built up and ready for this level. With a little work most people can get there in good order with remarkable results….in just a few weeks in most cases when good output has been the case. If you are one that has had back issues, as always you are advised to check with your physician before beginning an exercise routine like P90X.
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Functional Strength increases. As a matter of information, in the case you wanted to know, Chin-Ups and Pull-ups are known as a “Closed Kinetic Chain Exercise”. This means the gripping hand(s) (in this case, others exercise types involve one or more feet) remains in constant contact with an anchor point. Again in this case, the bar and the movement incurs compressive forces which simultaneously bring recruitment and concentration on creating co-contraction of multiple muscle and joint groups. In the case of a Chin-up, the exercise is an “Upper Body Closed Chain Exercise”. The muscles involved are abdominals, pectorals, lats, triceps, biceps and deltoids. The lower back is also involved by means of stabilizing in various degrees dependant on the leverage and angle employed by the style of the one doing the Chin-up. Closed Kinetic chain exercises are considered a great deal more utilitarian or functional for practical life situations than are open kinetic chain exercises like the lat pull down because they do more to strengthen “movements”. In real life the back and chest muscle movements are involved in so much of what we do. Chin-ups require that you learn to handle and control your own body weight, which is also a critical aspect of success in most sports. Doing that better gives helps you compete giving you an edge!
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If you plan on testing for Special forces or other elite organizations or academies doing chin-ups is an excellent way to prepare and really almost mandatory because most of these use Chin-ups as a testing standard.
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Chin-ups are a catalyst for bicep growth!
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In terms of strength and development of the back muscle system, athletes like gymnasts that use chin-ups as their primary means of strength training are notably more developed in comparison to the physiques of many other types of athletes who often focus heavily or primarily on using the lat pull downs and similar. Those who are physique enthusiasts often want and pursue the upper back development of gymnasts as opposed to the typical physiques of say basketball players.
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Because Chin-ups do so much for the back development, it may be helpful for some to know that in some cases depending on the reason for back pain, working and developing strength in the back can actually work to alleviate some types or causes of back pain. In addition those with well balanced and developed back muscle systems have improved postures (See comments from Dr Len Lopez below).
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It is well known that Chin-ups work well to develop great grip strength
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A Chin-Ups help to develop in general a better looking physique.
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Having your own Chin-up bar allows you to workout in your own home.
If you are serious then count on doing some Chin-ups! Dr Len Lopez who is a retired trainer of the Dallas mavericks states that Chin-ups when combined with Push-ups are clearly the two exercises that have been long considered the best routine to train the entire upper body muscle system. This is because a regimen containing these two cover pushing or pulling on every major muscle group in the upper body. This is why boot camps everywhere graduate rock solid men and women……just ask the grads what they did! If you had to pick only two exercises these would be the ones and the truth is doing them together promotes balance and reduces injury. Dr Lopez’s background in the field of Sports medicine has led him to the conclusion that muscle imbalance can in fact be a factor contributing to both neck and upper back pain. This is an important reason to consider adding Chin-ups to other common routines that include a lot of pushing type of exercises like the push up. Such a scenario can lead up to imbalance of the muscular system. Women are just as guilty of this of this as well, both tending to focus on their “Pretty Muscles” i.e in the case of men…….their pecs and not their backs. In summary, when you train your pulling as well as your pushing muscles in equal fashion you lessen the muscular imbalance thereby are reducing the chance of “Aches and Pains”.
Notes:
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Pull ups are done with the palms facing you as you grip the bar, Chin-ups are the opposite where your palms face away from you as you grip the bar, otherwise the two exercises are the same. Chin-ups and Pull-ups are both a multi-joint compound movement exercise that involves several muscle groups that creates functional movement strength which applies to real life activities in other athletic sports or work. Many people see remarkable improvements in overall strength in a manner of weeks
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As recommended by all professionals, if you have been inactive and are considering starting any exercise program, it is wise to consult a doctor to make sure that you are able and fit for the desired program or routine in order to avoid injury and other issues.
Reference articles and authors :
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Inside the Muscles – Best Ab exercises by Bret Contreras
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Why push ups and Pull-ups are important to your workout by Dr Len Lopez
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Brian Dobson trainer of Ronnie Coleman and Branch Warren
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September 06, 2010
