Chin-up bar
Encyclopedia
Chin-up bars are playground
equipment that were once ubiquitous on child
ren's playgrounds. They are still important in the adult equivalent of a playground, the Par course. A chin-up bar is simply a smooth horizontal metal bar, often a pipe
, held solidly above ground by a wooden or metal frame. Typical installations include 2 or 3 different heights of bars for people of different heights.
In its common usage, a person jumps up slightly to grab the bar in both hands so that the palm
s are facing away (pronation
) and the feet hang freely in the air. The exerciser then pulls himself up to where his chin passes the top of the bar, slowly lowers himself to hanging by his arms, and repeats as many times as possible. This is referred to commonly as a pull-up
.
The chin-up can also be performed using an inverse grip, where the palms of the hands are facing the participant (supination
). This is what is commonly referred to as a chin-up
. This type of grip usually places more emphasis on the intercostals and the biceps, whereas the traditional grip is more of an upper-back and latissimus dorsi
exercise.
Further variations on chin-ups are possible by gripping with only a few fingers of one hand in order to increase resistance on the other arm. This type of exercise should be balanced evenly on both arms. One-armed chin-ups are also possible but are notoriously difficult to achieve. Training methods for one arm chinups involve exercises that emphasise concentric movements such as Frenchies (pausing during a chin up at the half way and 1/4 and 3/4 way points).
Chin-up bar counts are a part of the U.S. President's Council on Physical Fitness program for evaluating the physical health
of schoolchildren.
Children found other creative ways to use them, however, such as hanging by the knees, pulling oneself up to the top and sitting on them (more common with monkey bars variation), and so on.
Playground
A playground or play area is a place with a specific design for children be able to play there. It may be indoors but is typically outdoors...
equipment that were once ubiquitous on child
Child
Biologically, a child is generally a human between the stages of birth and puberty. Some vernacular definitions of a child include the fetus, as being an unborn child. The legal definition of "child" generally refers to a minor, otherwise known as a person younger than the age of majority...
ren's playgrounds. They are still important in the adult equivalent of a playground, the Par course. A chin-up bar is simply a smooth horizontal metal bar, often a pipe
Plumbing
Plumbing is the system of pipes and drains installed in a building for the distribution of potable drinking water and the removal of waterborne wastes, and the skilled trade of working with pipes, tubing and plumbing fixtures in such systems. A plumber is someone who installs or repairs piping...
, held solidly above ground by a wooden or metal frame. Typical installations include 2 or 3 different heights of bars for people of different heights.
In its common usage, a person jumps up slightly to grab the bar in both hands so that the palm
Hand
A hand is a prehensile, multi-fingered extremity located at the end of an arm or forelimb of primates such as humans, chimpanzees, monkeys, and lemurs...
s are facing away (pronation
Pronation
In anatomy, pronation is a rotational movement of the forearm at the radioulnar joint, or of the foot at the subtalar and talocalcaneonavicular joints. For the forearm, when standing in the anatomical position, pronation will move the palm of the hand from an anterior-facing position to a...
) and the feet hang freely in the air. The exerciser then pulls himself up to where his chin passes the top of the bar, slowly lowers himself to hanging by his arms, and repeats as many times as possible. This is referred to commonly as a pull-up
Pull-up (exercise)
A pull-up is an upper body compound pulling exercise where the body is suspended by the arms, gripping something, and pulled up with muscular effort...
.
The chin-up can also be performed using an inverse grip, where the palms of the hands are facing the participant (supination
Supination
Supination is a position of either the forearm or foot; in the forearm when the palm faces anteriorly, or faces up . Supination in the foot occurs when a person appears "bow-legged" with their weight supported primarily on the anterior of their feet.The hand is supine in the anatomical position...
). This is what is commonly referred to as a chin-up
Chin-up
The chin-up is a strength training exercise. The verb chinning means to do them. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively.It is a form of pull-up in which the...
. This type of grip usually places more emphasis on the intercostals and the biceps, whereas the traditional grip is more of an upper-back and latissimus dorsi
Latissimus dorsi muscle
The latissimus dorsi , meaning 'broadest muscle of the back' , is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.The latissimus dorsi is responsible for extension,...
exercise.
Further variations on chin-ups are possible by gripping with only a few fingers of one hand in order to increase resistance on the other arm. This type of exercise should be balanced evenly on both arms. One-armed chin-ups are also possible but are notoriously difficult to achieve. Training methods for one arm chinups involve exercises that emphasise concentric movements such as Frenchies (pausing during a chin up at the half way and 1/4 and 3/4 way points).
Chin-up bar counts are a part of the U.S. President's Council on Physical Fitness program for evaluating the physical health
Health
Health is the level of functional or metabolic efficiency of a living being. In humans, it is the general condition of a person's mind, body and spirit, usually meaning to be free from illness, injury or pain...
of schoolchildren.
Children found other creative ways to use them, however, such as hanging by the knees, pulling oneself up to the top and sitting on them (more common with monkey bars variation), and so on.