P90X Chin Up Bar

There are so many different exercises that you can do using only the P90X Chin Up Bar.  I will show you a few tings that you can do and explain with images and video.  Beachbody Chin Up bars have a 30 day money back guarantee, so purchase with confidence!

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Workout Info:

Hand Positions for Pull Ups :

• 8 different hand grips for the P90X Chin Up Bar: Wide grip overhand, standard grip overhand, interior grip overhand, wide grip underhand, standard grip underhand, interior grip underhand, medium peg-board grip, interior peg-board grip.

Hand Grips for P90X Chin Up Bar

Negative Chin Ups:

• Negative Pull Ups: Choose your favorite grip or rotate among them.  Jump and hold at the top of your chin up for 1-2 seconds, slowly lower yourself with a 3-4 second count.

P90X Negative Chin Ups

Knee Raises:

• Hanging Knee Raises: Hang from the bar with any hand grip. Bring your knees to your chest and slowly lower back down. (10 Reps)
• Flexed Knee Raises: Hang from the bar with any hand grip. Flexing your arms at a 90 degree angle, bring your knees to your chest and slowly lower back down keeping your 90 degree hold during the whole set. (10 Reps)

Hanging Knee Raise and Flexed Knee Raise

Push Up Hand Grips:

• 6 Hand Grips for Push Ups: Wide grip, medium grip, military push grip, peg-board high, peg-board medium, peg-board interior.

P90X Pull Up Bar hand grips for push ups

Switch Grip Push Ups:

• Advanced on feet, beginner on knees: Starting with any position, push your self up and off the bar while you transfer your hands to a different grip on the bar and complete another push up. Repeat moving to a different position. (Please be careful, this takes concentration and strength. Beginners always start on knees until ready to move on.

Switch Grip Push Ups on Chin Up Bar

Side to Side Push Ups:

• 10 Reps: Starting in a plank position with your body shifted to one side, lower your body and shift your weight to the other side before pushing back up. Staying on the same side, lower yourself and shift to the opposite side. See video and images.

Side to Side Push Ups

Knee Raise Walk Around:

• 5 Reps, Back and forth equals one rep: Starting with your body positioned at a 45 degree angle to the bar in a plank position, raise your inside knee to your chest and then scissor your foot out to be perpendicular to the bar. Follow with your opposite knee raise and then step in so your feet are together. Continue this movement to the far side and then back to complete one rep. (Bend your arms at a 90 degree angle for a more intense workout) See video and image for more detail.

Knee Up Walk Around Plank

Knee Tuck Kick Back:

• 5 Reps each side (alternating or not): Starting in a plank position, drive one knee to your chest, and then into the air as high as you can behind you.  Alternate for 5 reps each. (Works on glutes and abs)

Knee Tuck Kick Back

Oblique Twists:

• 10 Reps back and forth: From a dip position, bend your knees and twist to touch knees on the ground and then back up without touching your butt on the floor, continue to the other side. Alternating right then left. (This can be done with knees bent or with straight legs as shown)

Oblique Twists with Chin Up Bar

Dips:

• Regular Dips (10 Reps): With legs extended and arms straight up, holding body high, lower until your arms are bent 90 degrees. Return up and repeat.
• Hip Up Dips: With legs extended and arms straight up, holding body high, lower until your arms are bent 90 degrees. Return up and force your hips to the sky (otherwise known as a pelvis thrust) as high as you can for a great core workout.

Dips and Dips with Hips

Dips Leg Raises:

• Dip Leg Raises (10 Reps): With legs extended and arms straight up, holding body high, lower until your arms are bent 90 degrees. Return up and kick one leg into the air as high as you can.  Dip back down and lower your leg to ground. On your next push upward, kick your opposite leg to the sky. Alternate for a set of 10.  (Great core, leg and ab workout)

Dip Leg Raises, alternate

Squats and Calf Raises:

• Squats (10 Reps): Holding onto something for balance, place your toes on the bar and lower yourself into a squat position. Drive back up with a toe raise and repeat.
• Calf Raises (10 Reps): Holding onto something for balance (or try to balance without assistance) place your toes on the bar and lower yourself without bending your knees (stretching only your calves). Drive back up onto your toes and repeat.

Squats and Calf Raises with Chin Up Bar

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