Gyms are really ranking up the membership numbers lately, business is booming. And you can feel this by seeing those long queues behind all the popular strength training equipment but there’s one thing that still stands tall in strength training, the chin up bar. Old school simple and easy to master, the bar hardly requires any space and with consistent hard work it can pay dividends.

This three part workout is guaranteed to build strength in your back, chest, arms and abs.

Part 1: The Push and Pull Inverse

This exercise is a combination of pull-ups and push-ups with the count starting from 15 pull-ups and 1 push-up and then resting for 15 seconds. Then while going in the inverse order, perform 14 pull-ups and 2 push-ups with a rest of 15 seconds. Going in this order, by the end you should do 15 push-ups and 1 pull-up. If you still feel strong enough after the workout then perform this routine with 3 repetitions and subsequently add more repetitions as you move forward.

Make sure you involve your lower back muscles while pushing and pulling for better strength workout of the lower back area.

Part 2: The Alternate Grip Negative Reps

Switch your grips from the overhand grip to normal pull up grip, this will significantly help build your upper back muscles with the pull up bar while executing those lat-heavy pull ups. Use this technique to perform 5 to 7 sets of 10 repetitions. This routine will train your strongest muscle fibers and help build strong shoulder muscles. Pull-ups are very hard to perform when tired but these negative reps are a great way to extend your workout even beyond the normal limit.

Part 3: Knee Pull-Ups

Let your hands and arms take a break and hang on the bar with your knees and perform 5 sets of 4 to 6 repetitions of hanging knee raises with your legs bent at 90 degree angle. Try not to swing by firmly gripping with your legs and torso on the way down.

This exercise will work your legs and abdominal massively and add strength to the lower back.


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