Have a look through ebay or Amazon.co.uk and you’re going to find thousands of different types of pull up bars from the Chineze imports costing a few pounds to the brand named super pull up bars costing a few hundred pounds where you’re not sure if you’re buy the bar or the brand that comes with it. The hard part is to decide which is the right type and model to ensure that you get the best use from it over the next few years.
Chinese imports have their place, because they are cheap, however we often find that just because they are cheap does not make them the best pull up bar on the market. Typically you will find that a pull up bar that has been imported from China will come with a selection of problems ranging from holes in the wrong place, to not being made of the right metal too the worst that we have seen on the market where it was really just a few bits of metal that have been glued together.
What’s the right type of pull up bar? This is a difficult question given that the best for me, might not be the best for you. If I am honest, I am quite a tall guy meaning that a free standing pull up bar is simply out of the question as they do not make them big enough for me. Personally I use a wall mounted which has meant that I can place my pull up bar where I want it in my gym, I know it’s strong enough for my weight and most importantly, it’s high enough up the wall so I can stretch out. This might not be the same for you which is why you need to understand your options and make your own decision.
The Doorway Pull Up Bar - With this type of doorway pull up bar you simply attached the bar between the door frames and hang on it to do your pull ups. The great thing about this type of model is that because it supports itself on your door frame it can easily be moved and stored away, however its really only suitable for the smaller person.
Free Standing Pull Up Bar - With this type of pull up bar, you’re almost buying a full gym given that on a free standing pull up bar, you have the option to do extra exercises such as sit ups or dips and can offer you a full body exercise. The major downside is that they are usually more expensive to buy and you will need space to store your free standing unit and they can be hard to dismantle if you decide that at the of your work out you want to try and put your free standing pull up bar away in a cupboard until you use it the next time.
Wall Mounted Pull Up Bar - With this type of pull up bar, you simply screw the bar directly into the wall. The great thing about this type of bar is the choice of height that you have and is therefore great for people like myself who are slightly taller. The problem is that it's a permanent fixture with no option to remove it on a daily basis and therefore to will need to ensure that you have a brick wall to screw it onto and it can remain there.
What Is The Benefit Of A Pull Up Bar In The UK
Pull up bars are a fantastic source of exercise given that you can work out many areas of your body at the same time, in a very short space of time and whilst it does often take some imagination, you can nearly work out the entire body with a pull up bar. Really its only difficult to work out your legs.
The great thing about a pull up bar is that it does not require any further weights as you’re simply using your body weight. This means that you’re not putting additional stress on your body as you would when you;re trying to lift weights.
Pull Up Bars Will Typically Work The Following Areas Of The Body:
- Your Lats “Latissimus Dorsi” – Your lats are the muscles that run from your shoulders down the outside of your back. This is the key muscle that is used when you’re doing a pull up motion.
- Your Rhomboids – These are the muscles that support your lats and are a major benefit to keeping your back free from back ache.
- Your Biceps – When your bend your arms during the pull up motion, you will typically be using your biceps, however you will also be using your triceps and forearm muscles meaning that effectively you’re training the entire arm muscles.
- Your Cardiovascular System – Typically doing a few pull ups will not improve your cardiovascular system, however if you do sets of pull up for thirty minutes at a time then, you can really improve your cardiovascular fitness in a very short period of time.
How To Use A Doorway Pull Up Bar?
Typically pull up bars are very easy fitness machines to use, however there is a major difference between easy to use and done correctly. Often you find that users assume that they know how to do the perfect Pull Up and therefore don’t bother asking for any help. At best this means that they are simply wasting their own time, however at worst, they can actually cause themselves physical damage by using their pull up bar incorrectly. Below you will find our step by step guide to help you achieve the perfect pull up.
Step One – The Warm Up
Its a great idea to ensure that you fully warm up before you do any physical exercise. Cold muscles are like anything that is cold, they are brittle and often you can really injure yourself if you don’t try to warm your muscles beforehand and ideally stretch them out. The other benefit to warming and stretching your muscles before you exercise is that you often find the next day you feel much better and less stiff.
Step Two – The Preparation
Firstly you need make sure that you stand straight with your arms stretch out above your head. Ideally the bar needs to just in touching distance when your arms are stretched out. Grab the bar with your arms at the same width as your shoulders and hang meaning that your feet are off the ground. With any pull up, you need to make sure that you hand for a minimum of two seconds after any movement.
Step Three – The Hang
Whilst in the hanging motion, lift your legs up slightly. Many people will ask why you do this, and the answer is very simple. Its really helps with your balance and stops you either twisting whilst you’re trying to do the pull up, or kicking out and trying to use your legs when it get difficult and you’re trying to get that extra pull up in.
Step Four – The Pull Up
Whilst hanging with your arms stretched out, pull yourself upwards until your chin hits the top of the bar. It’s important that you make sure that your elbows move directly downwards and do not move to sides. When you do the pull up, your body weight creates resistance and its this resistance which applies pressure to your chest, shoulders and arms.
Once you have reached the top of the pull up, hold in this position for three seconds and then slowly lower yourself downwards until you’re back in the lower position with your arms stretched out. Remember, to build muscle and tone your body, its not the number of pull ups that you do, its the number of pull ups that you do with a full range of movement that really counts.
Step Five – The Workout
Step Five is all about repetitions and whilst the above statement is really true, you will need to do a minimum of five repetitions per set and ideally have five sets in your work out to really benefit your muscle toning.