Chest Workouts Using a Pull-Up Bar

If you're dying to get a toned, defined chest, a pull-up bar can be your new best friend. Many companies make doorway pull-up bars that you can position anywhere in your home and then move out of the way when you're no longer using them. You're not limited to classic pull-ups with these exercises, though, and you can get a well-rounded chest workout in just a few minutes.

Hanging from the pull-up bar will work your chest, back and upper arms and is thus an ideal beginner exercise if you can't yet do full pull-ups. Jump up to the bar and pull yourself into a pull-up position and then continue pulling up until your torso is above the bar. Hold for 10 seconds. Then lower yourself into a hanging position, but keep your arms bent to maximize the workout. Aim for 10 reps.

Proper form is key for maximizing the benefits of a classic pull-up. Grip the bar so that your hands are facing away from you and begin with your knees bent while hanging from the bar. Avoid jumping up to get a boost. Gradually bend your elbows to lift your chin above the bar, while keeping your back straight. Hold for two counts and then slowly lower yourself back to the ground. Aim for five to 10 reps. For an added challenge, try one-handed pull-ups.

If your pull-up bar has handles jutting out from the bar itself, then you can easily use it to do dips. Grip the handles with your hands positioned overhand, and pull yourself up so your arms are straight and your head is above the bar. Slowly lower yourself toward the ground, and hold for 10 seconds. You can also do dips facing away from the bar to get a more well-rounded chest and back workout. Shoot for five to 10 reps.

Try lowering your bar and using it as a tool to do push-ups. Grip either the bar or handles and keep your body straight so you'll be in a diagonal position relative to the floor, with your feet touching the ground. Bend your elbows, lowering your torso down into a push-up and then push back up to straighten your arms. Start with five to 10 reps.