The Gold's Gym exercise bar mounts in a doorframe so you can do pullups, pushups and crunches. The bar fits in doorframes between 26 1/2 and 36 inches wide. The kit includes two sets of mounting brackets. Position one set of mounting brackets at the top of the doorframe to do pullups. Position the other set near the bottom of the doorframe to do crunches and pushups. The Gold's Gym exercise bar has a maximum user capacity of 400 pounds.
Pullups
Step 1
Set the Gold's Gym exercise bar in the top set of brackets.
Step 2
Grab the bar with a shoulder-width, or slightly wider, overhand grip.
Step 3
Lift your feet off the floor and cross your ankles.
Step 4
Exhale, pull your shoulder blades down and bend your elbows to pull yourself up toward the bar. Continue pulling until your chin reaches or clears the bar.
Step 5
Pause for a count and then slowly lower yourself until your arms are fully extended.
Pushups
Step 1
Push in the tab on each bracket and lift the exercise bar out. Set the bar in the lower brackets.
Step 2
Place your hands about shoulder-width apart on the exercise bar to do an incline pushup, which is an easier modification of a standard pushup. Extend your legs out behind you. Make sure your body is a straight line from your shoulders to your ankles. Bend your elbows to lower your chest toward the bar. Stop when your elbows are at a 90-degree bend. Press back up.
Step 3
Position your ankles on the exercise bar to do a decline pushup, which is a more difficult variation of the standard pushup. Set your hands flat on the floor and walk forward on your hands until your body is a straight line. Position your hands directly below your shoulders. Bend your elbows to lower your chest toward the floor. Stop when your elbows are at a 90-degree bend. Press back up.
Crunches
Step 1
Lie on your back on the floor and anchor your feet under the Gold's Gym exercise bar.
Step 2
Position your hands behind your neck.
Step 3
Exhale and pull your shoulder blades off the floor, keeping your low back in contact with the floor.
Step 4
Look at the ceiling and do not pull on your neck with your hands.
Step 5
Inhale and slowly lower back to floor.
Tips and Warnings
- Try different pullup grips, such as a close grip or underhand grip. Complete eight to 12 repetitions of each exercise. If you cannot do a regular pullup, place a chair under the exercise bar. Set your feet on the chair and push through your legs to help yourself up to the bar.
- Consult a physician before starting an exercise program. Make sure the doorframe will hold your weight before using the Gold's Gym exercise bar.
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