The chin-up or pull-up is often touted as the single best exercise you can perform for strengthening your upper back. Working the latissimus dorsi, trapezius, rhomboids, and posterior deltoids, there are not many muscles in the middle and upper back that the chin-up does not engage effectively. Performing the chin-up requires little investment in equipment beyond the chin-up bar itself. Luckily, it is a simple to make your own chin-up bar at home.
Step 1
Use a tape measure and soapstone to mark two pieces of 1-inch diameter steel pipe, 8 feet long. These will form the upright portions of the chin-up bar.
Step 2
Mark a 3-foot-long section of the 1-inch diameter steel pipe for the primary cross-piece of the chin-up bar.
Step 3
Measure and mark four pieces of 1-inch diameter steel pipe, each 1 foot long. These will form the support legs of the chin-up bar.
Step 4
Use a new or nearly new blade on a hacksaw and cut through the steel pipe as measured. Ensure that all cuts are as straight as possible and perpendicular to the length of the pipe to ensure a tight fit.
Step 5
Slather a generous amount of pipe cement on the end of each of the support leg pieces that are 1 foot long. Attach them end to end to the T-unions to form the leg units of your chin-up bar.
Step 6
Use additional pipe cement on the ends of the 8-foot upright portions of pipe. Attach them to the T-unions, perpendicular to the support legs.
Step 7
Use more pipe cement on the opposite ends of the upright portions of the chin-up bar and attach the 90-degree unions to these, perpendicular to the support legs at the opposite, bottom, ends of the pipes.
Step 8
Attach the 3-foot cross-pieces pipe to the 90-degree unions with additional pipe cement.
Step 9
Allow the pipe cement at least 24 hours to dry, or as long as indicated by the manufacturer's directions. Stand the chin-up bar up.
Tips and Warnings
- Wrap the cross-piece of your chin-up bar with skateboard grip tape or fabric medical tape to give you a more secure grip. You can attach other training equipment like "ab straps" to your chin-up bar to make it more multifunctional. Place the chin-up bar on a rubber exercise pad or on a large carpet remnant to protect the floor of your home gym area.
- No one should undertake a new exercise or fitness program without first contacting their physician.
Things You'll Need
- Measuring tape
- Soapstone welder's crayon
- 1-inch diameter steel pipe
- Hacksaw
- Pipe cement
- 90-degree pipe unions for 1-inch pipe
- T-unions for 1-inch pipe
References
- "Essentials of Strength Training and Conditioning, 3rd Ed;" National Strength and Conditioning Association; 2008
- "Stronger Abs and Back;" Dean Brittenham; 1997
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