Chin-ups and pull-ups are the most effective mass and strength-building exercises for the upper back. Focusing on the latissimus dorsi, with synergistic impact on the trapezius, rhomboids, biceps and abdominals, these exercises are the upper body's equivalent to the squat. You don't need a gym membership to use a chin-up bar. Building a homemade chin-up bar is fairly easy.
Step 1
Dig two holes, 3 feet deep, with the center of each hole approximately 4 feet from the center of the other hole.
Step 2
Place one of the 12 foot long, 4-by-4 poles into one of the holes. Secure it to insure that it is level vertically.
Step 3
Fill the surrounding space with one of the 50 lb. bags of concrete. Add water to mix the mortar. Allow the mortar to dry for at least three days.
Step 4
Repeat steps two and three with the other pole and hole.
Step 5
Drill a hole through the top of each post approximately 4 inches from the top.
Step 6
Drive the 3-inch diameter pipe through each of the holes, so it is suspended between the pipes at a level approximately 8 feet, 8 inches above the ground.
Things You'll Need
- Shovel
- 2 12 foot long, 4-by-4 pieces of pressure-treated lumber
- 2 50 lb. bags of quick-setting concrete
- Power drill with 3-inch diameter auger bit
- 3-inch diameter steel pipe, 4 to 5 feet long
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