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?
Why is the curved handle hanging from the fixations? Where it on top and there wouldn’t be the risk of falling due to the screw failing. Right?
I have no idea why it is like this instead of having the horizontal bar on top
I can think of lots of other use cases:
- Do asymmetric pull ups (as long as you compensate by doing the reverse next time)
- Try to do it with one hand (or with the help of the other arm grabbing your wrist)
- Jump from one grip to another
- Sit on top of it to have a better view of the gym
- Hang your coat or your hat
- Fix that to the back of a box with a weal and you have a nice wheelbarrow
Seriously: yes, there are differences. The reason it is easier to do with your palms facing your face is because you have a better help from your biceps, I think. So you’re exercising less your lats. But there is no “form worst to better” - want to train your lats, use supinated grip, not enough strength yet? Do negative, do some with a pronated grip…
You can also use it for dips
It’s actually installed very close to the ceiling so I can hang without bending so no dips with this for me :/
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
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?
Better depends on your goals. What are you trying to accomplish?
Chin-ups are more arms. Pull ups are back and lats
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
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.
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 👍
