The pull-up is the foundation exercise for building strength in many workout regimens. The lack of a pull-up bar at home however, often leads to the exercise being overlooked in a workout conducted in a home gym. Fortunately, for the serious athlete who chooses to do her strength training at home, it is simple to build your own pull-up bar that is attached to the ceiling, and out of the way.
Step 1
Use a stud finder to determine the location and spacing of the joists in the ceiling of your home gym. Start at one edge of the ceiling and slide the stud finder along the surface of the ceiling. Use a pencil to mark the locations of the studs when the stud finder beeps.
Step 2
Cut a length of 2-by-4 dimensional lumber to fit the perpendicular span between three of the marked joists. Use a drill to attach the board to all three studs, using 3-inch long wood screws. Drive a minimum of two screws per joist for this connection to ensure adequate strength to your suspended weight.
Step 3
Attach a 90-degree galvanized steel pipe elbow to each end of a 3-foot-long section of 1-inch diameter galvanized steel pipe. Clean the ends of the pipe thoroughly and apply pipe cement before placing the elbows on the pipe.
Step 4
Clean the ends of the 6-inch-long galvanized steel pipe nipples and apply a generous amount of pipe cement to one end of each nipple. Insert the cement covered end into the remaining openings of the 90-degree elbows.
Step 5
Clean and cement the opposite end of each pipe nipple. Attach the pipe flanges to the free ends of the 6-inch steel pipe nipples.
Step 6
Use the holes in the flanges to attach the completed pull-up bar unit to the previously mounted boards on the ceiling.
Tips and Warnings
- Paint the entire structure of the pull-up bar the same color as the ceiling in your home gym, to minimize its visual impact. Hang your pull-up bar in the top of a door frame by shortening the length of the main pipe, to facilitate pulling higher during your pull-ups. The addition of "Ab-Blaster" straps allows you to use your pull-up bar for abdominal strengthening exercises.
- Using power tools can be dangerous. Seek out competent, professional instruction and always wear appropriate protective equipment for eye and ear protection. Consult your physician before beginning any new exercise program.
Things You'll Need
- Stud finder
- 4 2-by-4 boards
- Measuring tape
- Saw
- 3-inch wood screws
- Power screwdriver
- 90-degree elbow joints for 1-inch galvanized steel pipe
- 3-foot piece of galvanized steel pipe, 1-inch in diameter
- Pipe cement
- Two 6-inch galvanized pipe nipples with threaded ends, 1-inch in diameter
- Pipe flanges
References
- "FM 21-20 Physical Fitness Training;" U.S. Army; 1998
- "The New Rules of Lifting;" Alwyn Cosgrove; 2007
- "Starting Strength: Basic Barbell Training;" Mark Rippetoe and Lon Kilgore; 2006
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