Doorway Exercise Bar
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 EVERLAST DOORWAY CHINNING EXERCISE BAR NEW A5 1275  US $14.95
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Upper Body Exercises
Most upper body exercises have as their goal to build strength. In order to maximize the beneficial effect of the routine, you'll want to mix in some good cardiovascular workouts - spinning, jogging, etc - and alternate the activities with lower body work.
Before starting any routine, be sure to spend at least 10 minutes warming up, including good stretching exercises. Warm, loose muscles are much less likely to tear themselves or attached tendons. Also, you'll want to get the circulatory system activated and muscle temperature increased for good blood flow.
How much weight to use, how many reps to perform and other variables are determined by your overall goals. Do you want to build muscle mass or just tone? For more mass, use more weight. For better tone, use less weight and do more reps. Do you want to increase flexibility and overall fitness or prepare for specific events?
In any case, these traditional exercises will help you get started down that road. Some can be performed without equipment; others require only a very simple set of free weights or resistance equipment. Resistance equipment includes rubber straps with handles, springs and others that work primarily by offering resistance to tension. Weights work primarily by providing compression and/or tension due to gravity.
Warning: Never exercise 'through the pain'. Mild discomfort - especially after a prolonged period of inactivity - is normal. But intense pain is a sign of trouble. Consult your physician.
Push-Ups
Even with all the contemporary sports science around, traditional push-ups remain an excellent upper body exercise. Start on your stomach, back straight, feet together, hands under the shoulders. Press against the floor, keeping your back and legs straight, then lower yourself back to the floor. For a little extra effort push-up, slow the action down and both raise and lower more slowly.
Try to do 20, and then build up to 40, then to 80 push-ups.
More Chest Work
Start with 10 lb (4.5 kg) hand-held dumbbells. Flat on your back on a comfortable surface, such as a carpet or mat, hold the weights in each hand, palms up, arms extended perpendicular from the body. Lift slowly and bring the hands together.
To vary the action, and get the biceps a good workout, too, try bending at the elbow when the arms are raised about 20 degrees, then straighten and continue.
Lats
Stand up straight, arms at your side, grasping the dumbbells. Maintain good balance and breathe normally. At the maximum point of inhalation, thrust the arms away from the body, palms inward. Exhale as you raise your arms to shoulder height, then lower your hands slowly back to the starting position.
To vary the exercise, and get the biceps and triceps involved, rotate the weights and curl your arms up at the top of the swing. Straighten the arm, and then lower as described above.
Do 10 reps.
(Note: The 'lats' or latissiumus dorsi' are the large, side muscles that make men triangle-shaped.)
Biceps and Triceps
Move the weights in front of the body, with your arms hanging above the front of your thighs. Without swinging or pushing off the thighs, lift the weights toward your chest. Alternate using one arm, then the other.
Do 10 reps for each arm. If you experience lower back pain during the exercise, stop immediately. Put off the exercise until another day, or see your physician.
Exercises for the lats or biceps can be done with free weights or using a long, elastic resistance strap. Hook one end with the foot and grab the other with your hand. Proceed as described above.
Pull-ups/Chin-ups
If you have access to a sturdy bar, either in the gym or at a playground, or at home in a doorway, you can perform chin-ups and pull-ups. Chins ups are done with the fingers toward you; pull-ups with the fingers facing away, while your hands grasp the bar above your head.
This low-tech exercise remains one of the best ways to build biceps, triceps, lats and pectorals all at once.
No matter what routine you choose, don't overdo it. Build up your strength gradually. One of the most common reasons people don't continue workouts is pain produced from incorrect technique or excessive effort exerted too early in the process.
About the Author
Dr. John Spencer Ellis
Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation.
He created Adventure Boot Camp, the largest fitness boot camp system in the world. His TriActive America signature series of outdoor exercise equipment is used worldwide. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. He is the fitness and lifestyle expert on Bravo's The Real Housewives of Orange County and Daybreak OC (KDOC news). John is the producer of the documentary The Compass (Jan. 2009).
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Doorway Chinning Bar $15.95 Doorway Chinning Bar |
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Doorway Chin Up Bar $50.58 Door way chin-up bar sets up in seconds on almost any door frame Use exercise equipment for sit ups, press ups and othersPerfect for your at-home fitness needs25.5 inches long |
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Multi-exercise bar $50.95 Multi-exercise bar |
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Adjustable Doorway Sit-up Bar $19.04 Adjustable Doorway Sit-up Bar 123ASB-BKComfortable high-density foam paddingFits under closed doorAdjustable to fit securely to any doorSturdy steel constructionThree height adjustments |
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Revolving Multi-Exercise Bar $38.95 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Revolving multi-exercise solid steel barHigh-polished chrome finishEasy to attach |
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Multi-Exercise Chrome Bar $66.04 This multi-exercise bar from TKO is versatile, attractive, and comfortable. The chrome finish gives this rotating bar a modern, stylish look, while polyurethane round grips ensure a comfortable workout every time. |
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TKO 123ASBBK Adjustable Doorway Situp Bar $26.65 TKO s 123ASBBK Doorway SitUp Bar lets you get the allimportant abdominal workout any place that has a door. Constructed of sturdy steel this situp bar is built to last with foam padding providing cushioning comfort for the back of your legs. Adjustable to fit securely it works with any door and is designed to work with and fit under closed doors. This situp bar is available in black and is easily portable so you can get your stomach in rockhard shape anywhere you go. |
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CAP Barbell Doorway Sit Up Bar $18.99 CAP Barbell's Doorway Sit-Up Bar lets you get an abdominal workout any place that has a door. Constructed of sturdy steel, this sit-up bar is built to last, with foam padding providing cushioning comfort for the back of your legs. Adjustable to fit securely, it works with any door and is designed to work with and fit under closed doors. Easily portable travel. |
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J Fit Deluxe Doorway Pull Up Bar $25.04 Every home gym should have a J Fit Deluxe Doorway Pull Up Bar! Turn your door frame into a powerful workout station. Chin ups and pull ups develop upper body strength and are great for children and adults. Adjustable length from 26" to 40" (55cm to 102cm) to fit most door frames. Sturdy steel construction provides excellent support. Holds up to 250 lbs. |
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Singer Steve Lawrence Doing Pull Up on Chinning Bar on Doorway to Bedroom of Apartment $79.99 Alfred Eisenstaedt Singer Steve Lawrence Doing Pull Up on Chinning Bar on Doorway to Bedroom of Apartment - Premium Photographic Print |
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Sunny NO. 053 3 In 1 Doorway Exerciser $30.55 Sunny Distributor Inc. located in Los Angeles U.S.A. is a professional importer of Health and Fitness products. Our products are imported directly from China and Taiwan. They guarantee to provide products with the lowest price and highest quality. Seen On TVC Exercise Sunny Health and Fitness 3 In 1 Doorway Exerciser. High Quality of material. Best for exercise fitness. Easy to carry. Brand new in box. Item Weight 12 pounds |
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J Fit Exercise Bar Kit $22.04 Perform a wide array of different exercises with this unique exercise kit. Foam handled bar collapses into three pieces for easy packing and storing. The kit includes two different tension tubes (medium and heavy), a descriptive workout chart, one door anchor, and a carry bag. |
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Sunny 053B New 3 In 1 Doorway Chin Up Bar $37.17 The 3 in 1 Doorway Chin up Bar is inexpensive easy to use andeasy to set up in almost any doorframe. Just placeit between the doorframe and your own body weight willkeep it in place. You never have to drill holes or attachfasteners. When you re done just pull it down and put itin the closet. It s that simple. Nonslip foam grip strong steel frame construction and A bargain price have even made this a hit in college dorm rooms and on military bases. The UpperBody ToneUp lets you do chinup pullup pushup and situpexercises in a variety of positions for a complete workout. MultiFunctional: Use in top of door frame pull upsbottom of door frame sit upsor on the floor push upsEasy to use and assembleNonslip foam grips for ultimate comfort and slip resistanceSteel frame construction For door openings 35 or lessWeight Capacity: 200 lbs.Ships from our Texas warehouseShipping weight 5 lbs |