PVCDippingBar

3/4"PVCandconnectors,andpipeinsulationforthehandlesallcostundertendollars,andthispushupexercisercanbebuiltinahalfanhour.Youdon'tevenneedgluejusttapthepartstogetherwithahammer.Thehandlescanberotatedforpreferredpositionsandaresetatadesireddistanceapart.ThePVCiscuttothefollowinglengths(6)extensions:3",(4)posts:2",(2)handles:6"7"aspreferred,(1)connector:18"24"aspreferred.

AftercuttingthePVClengths,don'tsmooththeedges.Justbrushawaytheexcessandthenjamthecutlengthsintotheconnectors.Thereasonthehandlesareconnectedissothatthehandleswillremainatapresetdistancefromeachother.Youcould,ifyouwantedto,makeindividualdippingbarsbyeliminatingtheconnectorandaddingafourthextensiontoeachofthehandles.

BruceTackett

PowerPushups

Slipa26"bicycleinnertubearoundyourupperback,stretchitoutinfrontofyouwithyourhands,getdownandstartpoundingoutsomepushups!Theincreasedtensionprovidedbytheinnertubewillmakethepushupsmoredifficult,andtheintensionwillincreaseasyoupushyourselfupandstraightenoutyourarms,addingtotheeffectivenessofthatmovement.

gtmcfarland

HighPushupBar

Thissetofpushupbarsismadeof3/4"pipingwithpipinginsulationforthehandles.Dipswithfeetelevatedcanalsobeperformedonthis.Thehandlescanberotatedforanydesiredangle.

An18"pipewasusedforthewidth,butanydesiredwidthcanbeobtainedbycombininganytwolengthsofpipeswithaconnector.

BruceTackett

SomeOtherSuchSundryPipingItems

Acombinationpushupandreversepushupstand

Atricepspushupstand.

Apowertricepspushupdevice.Goodluckwiththisone.

BruceTackett

WebbingBlast

TheHitch

Acloseupview

TheStrap.Thehandlesforthisstrapgymweremadewith3/4"PVCpipesandolddogcollars.

Dips Pushups

Doingpushupsonsuspendedstrapsismoredifficultduetohavingtostabilizethemovement.Makesuretosuspendthehandlesjustabovethefloorandtohangthemwiderthaninthesepicturessothattheydonottouchthearmsotherwisetheybecometoostableanddefeatthepurpose.TheyarenarrowherebecauseofwhereIhadtotakethepictures.

Youcanalsododipsonthemifyouadjusttheheight,andalsochestflyesifyoucansetthemwidelyenough.Alsopikepushups,raisedfeetpushups,etc.

Thestrapsareaheckofaloteasiertomakeifyouhaveonedefiniteplacetousethem.Youcanmakethemafixedlengthandcallitaday.

Analternativetonylonstrapsisusingchainsand'binerstohanghandles,liketheydoatWakeForestUniversity'sweightroom.

contributedbyJefffromNC

TheUltimateStrapHangingExerciseSystem(TUSHES)JefffromNCHasvastlyimprovedhisWebbingBlastsystemasseenabove.Insteadofmeticulouslyfiddlingwithsliderstoadjusttheheightsofthehandles,Jeffhasincorporatedevenlyspacedloopsinbothofthetwostraps,andallhehastodonowtoadjustthelengthsistosecurematchingloopsfromeachofthestrapstocarabingersasshowninthepicturesbelow.

Shenandoah

IjustrebuiltthesameoneIhad,addingaseriesofspacedloopswhichyoucancliptoasteelsnaplinkatthetop.Presto:animmediate,easy,reproduciblechangeinlength!

Here'sapicofhowitworks,justthetoppart,soyoucanseethattheunneededlengthjustdoublesupandhangsloose.

Now,ifIhadrebuiltthewholethingfromscratchIwouldn'tneedthatmetalslideranymore(it'sactuallysewninplacenow).Alsothere'snopointinhavingthedogcollaradditiontoholdthePVChandleIjustscavengedthatfromanoldexpanderImade.Andfinally,theloopsshouldn'tbequiteliketheoneIbuilt.Theyshouldbeina"upandback"teardropshapesothatthepullcomesstraightacrossthebartacksinsteadoftryingtopullthemapart.Sothefinalonewouldlooklikethis(pardonthequickiediagram):

ItookmyTUSHESforaridetoday.Quickandeasyheightchangesletmegofrompushups/flyestoleaningbackrearflyes,toLsitdips.

contributedbyJefffromNC

DoorwayChinup/Dip/PushupBar

Thischinupbarisassembledfrom3/4"steelpipesforacostofjustover$20.Itslipsintoadoorwayandisheldinplacebygravity.Thepipelengthsshownarefora30"doorandastandard2x4/sheetrockwall.Makeadjustmentsinthoselengthsfordifferentconditions.Wrapafewlayersofducttapearoudthoseendsofthetopelbowsthatrestonthesilltoprotectthedoorsill.Tucktheexcessducttapeintotheelbowthreadedholes.Placepipeinsulationoverthe6"lengthsthatbracethedoorframe.The24"pipegenerallycomeswithprotectiveplasticcoversontheends.Youcanremovetheseandusethemontheendsofthe45degreehandles.Otherwise,covertheendsofthehandleswithplasticorrubbertips.

Assemblethepipesandconnectorstogetherasshownandthentightenthemupandsquarethemoff.Tightenthepipesassecurelyaspossible.Usetheadjacentpipesasleveragetotightentheothers.Useleverageyourbodyweight,thefloor,standononepipewhilepushingdownorpullinguponanother.Usethe24"pipetemporarilyinthetopelbowstotightenupthesideconfigurations.Iwouldevengosofarastosuggestpickingupanadditional12"or18"pipejusttobeusedforleverage.Youcanalwaysreturnit,orholdontoitforfutureuses.Nowsquareofftheassembledpieces.Becauseallpartsopposeeachotherforstrength,don'tworryifyouhavetoturnapipebackahalfaturn,orso,inordertosquarethestructure.

Caution:Whenyoumountthischinupbar,makesurethatitistheducttapedendsoftheelbowsthatarerestingonthedoorsill,andnotthebottomsoftheelbows.

SeetheMiscellaneouspageforhandlegripideas.

Forthegrips,Iwrappedthehandleswithtennisracketwrapandsecuredtheendswithelectrician'stape

Iwrappedafewlayersofelectrician'stapearoundtheendsoftheelbowsforfurthercusioningandtosecuretheducttape

TakingacuefromJefffromNCjustabovemeonthispage,I'veturnedmydoorchinupbarintoa

Chinup/Dip/PushupStation!

Shenandoah

WideDoorwayChinup/WebBlastBarThisoutstandingpieceofequipmentwasdesignedtospana5'doorway

1)Ididnotuseouter45degreeanglehandles,becausetheywouldhavebeenjusttoofarapart.

2)Iused6inchlengthsofpipeforthe"stop"pipeswrappedwithdifferentsizedtubing,sothattheyformeda'step'inordertofollowtheslantofthetrim.

3)Iputtwolatchinghooksonthebartoattachthestrappingto.

4)Tokeepthelatchinghooksfromsliding,Iboughtalittlerackthatholdsshovels,brooms,andotherlonghandledtools.Therackhadfourspringloadedclips.IslidtheclipsoffthebackingandIputoneoneithersideofthelatchinghooktokeepitfromsliding.Itworkslikeacharm.

5)Ibought3/4inch'plugs'forthepipeelbowsthatgoupagainstthewalloverthedoorway.Ihadamachineshopweld5inchby13/8inchpiecesofmetaltotheplugsandcutoffabout4threadstomakeitamoresnugfit.Ithentookfeltwithadhesivebacking(forfurniturelegssothattheydon'tmarfloorswhenmovingthefurniture)andplaceditonthe5inchmetal.Theseplatesevenlyspreadthepressureofthebar,andpreventanymarsonthewallabovethedoorway.

Thissetupwasalittlemoreexpensivethantheotheronepicturedonthissite,butstillcheaperthanthemodelssoldovertheinternet.And,theydon'tmakeonethatwillfitmydooropening.

MattCrider

Rope/PulleyExerciser

gruntbrainspersonalgym

Hereareisatwistontheropeexerciserthemeutilizingapulley.Opposinglimbscanbeusedforresistance.

Thesamesetuputilizingacarabingerandwebbingwhichcanincreaseresistancethroughfriction.SeetheMiscelaneouspageforinfoonwebbingandhardware.

gruntbrain

FurtherDevelopmentsonTheStrapTheme

Here'ssomeheavydutymountaineeringropecombinedwithwebbingforaversatileworkoutsetup.Aswellasusingthehandles,youcouldalsograbholdoftheropeforrowsandchins,developinggripstrength.Notetheclearvinyltubingusedforhandlesontherope,andthethreadedPVChandlesonthewebbing.ThreadedPVCcomesinavarietyoflengthseliminatingtheneedtocutlengths.

Legraisesanddips

Here'sacoupleofstrapssecuredtoanoverheadbeamwithheavyeyescrews.Exposedbasementceilingjoistsarejustsittingtherewaitingtobeused.Theslidersonthewebbingallowforevenadjustmentofthetwostraps.

Here'sanotherrope/pulleysetupasdemonstratedabove.Inthiscaseabonafideheavydutymountaineeringpulleyandropeareused.

gruntbrain

SandDraggingFilledwithsand,thiskegweighs80lbs.Weightplatescanalsobeadded.

gruntbrain

BodyweightWristrolling

Useyourownbodyweightforresistanceonyourwristroller.Justattachtheendofyourwristrollertosomethingachinupbar,ahookinthewall,orsimplysliptheendbetweenthehingedsideofadoorandjamb,andthenclosethedooronit.Makesurethatthereissomethingontheendoftheropeorwebbingtoensurethatitwon'tslipthroughthedoor.Tyingaknotwouldwork.Takeholdofyourwristroller,leanback,andthenrollyourselfup,handoverhand,toanuprightposition.Youcandooverhandandunderhandwristrolls.

gruntbrain

ExercisePolesHereareacoupleofeasytomake,qualitypiecesofexerciseequipmentthatwillallowyoutoperformamyriadofexercisesrangingfromtheverydifficulttothenexttoimpossible.Theexercisepolespicturedherearemadefrom1"dia,3footwoodendowelswith3/4"PVCteesforthehandles,andrubberstopsonthebottoms.Wrapsomeelectrician'stapearoundtheendsofthedowelsforasnugfitinthePVCtees.

ExercisePolescanbemadeinalllengthsandwidths.Here'sacoupleoftwelveinchersbeingusedfortricepspushdowns.Theendsoftheexercisepolescanalsobebracedagainstsometing,likethebottomofawall.

gruntbrain

FreeStandingChinupBar

IoncebuiltthisFreeStandingChinupBaroutof2x4'satacostofabouttwentyfivedollars.IusedalatbarIhaveforthebar.Youcouldjustaseasilyusea1"pipeandattach45degreeconnectorstotheendsofthepipeandthenconnect1"x6"pipestothoseifyouwantedhandlesthatdipdown.Thestandis24"widex80"high,thetopsupportsextendout18",thebottomsupportsextendout24"infrontand12"inback.Eachcornerisbracedwith45degreecut2x4s.Allfourcornersarejointed,allpartsaregluedandscrewed,andclipsholdthebarinplace.

ClickHereforPlansinPDFFormat

Shenandoah

FreeStandingChinupBarII

Thebaseforthischinupbarismadeof2x6's,screwedandglued4'ontheside,centeredundertheflangeswhichconnecttotheuprightposts,andapproximately5'acrossthemiddle,ontop,witha2x6supportunderneath.Theuprightpostsare1"(1.333"O.D.)x6'steelpipesscrewedintoflangeswhichareboltedtothebase.Thechinupbarisa3/4"(1"O.D.)x4'steelpipeconnectedtothe1"pipeswith1"3/4"reducingelbows.6'isastandardthreadedpipelength.Ifadifferentheightisdesired,custompipescutandthreadedtospecificationscanalwaysbeused.

Aplywoodplatformcouldalsobeusedforthischinupbar,whichcouldaccomodateotheruseshooksandeyeboltsattachedforstrandorisometricexercises,pushuphandles,etc.

gruntbrain

WallMountedMultiPurposeRack

Thisuniquedesignemploysflangesthatareboltedtogethertoallowforversatileconfiguration.

I'veusedblackandgalvanizedpipeforyearsforprojectsaroundthehousenotjustplumbing.CombinethiswithinspirationpartiallyfromwhatShenandgrunthavebuilt(andtakingsomeideasfromtheSoloStrengthrig)ledmetomycurrentadjustablepullup/chinup/bodyrowcontraptionthatworksreallywellandcostlessthan$200.

1.It'sall3/4"blackpipeexceptfortheMainBarwhichis1"(Iwantednoflexiononthisbar).(IgetalittleflexionontheChinup/PullupBarI'mabout180185lbs.)

2.TheMainBar(about2"fromtheceiling)isforhangingwithoutmyfeettouchingthefloor.It'salsousedforattachingchainsvialargespringhooksinstalledonthe1"pipepriortoassembly.Ialsowrapatowelaroundthisbarforanadditionalhandpositionforpullups.

3.Attachedtothechainsaremorespringhooksatabout6"intervals.GymRingsareattachedtothespringhooksforbodyrows.

4.TheChinup/PullupBarisabout1012"belowtheMainBarandallowsmetograbthebarwitharmsoutstretchedwhilestandingflatfooted.FromthereIdon'tneedtobendmykneesmuchwhenperformingchinuporpullups.Iusepaddedbicyclehandgripsforpaddingonthisbar.

5.Flangesattachtherigsecurelytothewall.Ialsousedflangesonthebarstobeabletoeasilyreconfigurethemwithouthavingtotakethewholerigoffthewall.

Idon'thavetheSoloStrengthrig,butgotsomeideasfromviewingtheproductontheirwebsite.

TobuildmineAllofthepiecepartswerepurchasedatHomeDepotexceptfortheGymRingswhichIfoundonamazon.com.

Clark_Kent

Shenandoah'sNote:

Clark_Kent'suseofflangesisaninnovativeideawhichwillallowforamultipleofcreativedesignsnotpossiblebysimplyscrewingpipesintoelbowsandtees.

CeilingJoistMtd.ChinningBar

Here'sanotherchinupbarIoncemade.Idrilleda1"holetowardsthebottomofacoupleof18"long2X6's.ThenIseta3/4"steelpipeintotheholes,clampedthe2X6'stothefacesoftwoexposedceilingjoists,anddrilledforcarriagebolts.Ittooknotimeatalltomakeandcostvirtuallynothing.

Shenandoah

And,ofcourse,hereareacoupleofthemostsimpleandcosteffectivehomemadechinupsetupsofthemall:

Henrythethinman

Parallelpullupsutilizingwebbingwithhandles.

SeetheMiscellaneouspageforwebbingandhandlesideas.gruntbrain

LegRaiseAssists

Everseecommercialassistslikethesegoingforahundreddollarsapop?Oh,c'mon!Slipacoupleoflengthsofwebbingthroughacouplerollsofpapertowels,andyoucandolegraises'tilyou'reblueintheface.YoucantietheendsofthewebbingdirectlytothebarwithslipknotsortolargeShookstohookaroundyourchinupbarforquickremoval.

gruntbrain

GripAssists

Thesegripassistsweremadebysewingsomewebbingtogetherasshown.Thesecanbeusedforanyheavypull,includingISO'syou'llpullharder&longerwithassistance.

gruntbrain

RowingStation

Thisformidablelookingpieceofexerciseequipmentisforbackrows.Youcouldeitherstretchoutandgrabholdofthebarorthehandles.Thehandlesallowforvariousheightstobeusedandfordifferentgrippositions.Thisisagreatexampleofhowaqualityexercisercanbeeasilymadebysimplyscrewingafewpipestogether.

Actually,thisdesignhaspotentialforachinupbar.Extendthelengthsoftheverticalpipes,andaddasupportbaratthebottomtopreventthebottomsfromspreadingout.SeetheUsefulInfopageforrightanglecouplerswithwhichyouwouldattachahorizontalbaratthebottom.Infact,some11/2"webbingdrawntightlywithslidersbetweentheuprightpipeswouldworkjustaswell.Using1"pipesasopposedto3/4"pipeswouldalsobeadviseable.Thechinningbar,itself,couldbea3/4"pipeattachedtothe1"uprightswith1"3/4"reducingelbows.

contributedbyaustini

DippingBars

Use1"pipesandconnectors.Lengthsofpipesareaccordingtopreference.Thegraphicsshownabovedisplaysdimensionsof2'wide,3'high,and3'long.Ifwidthisofgreatimportance,youcanalwayscombinetwopipesofvaryinglengths.

Shenandoah

The15Min.DoorGymI'mcallingthisthe15Min.DoorGymbecausethat'sabouthowlongittakestomakeit.

TheDoorGym

1.Cutan18"lengthofwebbing,singetheedgestosealthemandtopreventthemfromunraveling,andthentieatightsquareknotleavinga3or4"loop.

2.Cuta14footlengthofrope,andtiealoose,simpleknotabout2feetorsoupthelengthofoneendoftherope.

3.Sliptheendoftheropethrougha5"lengthof3/4"PVCwhoseendshavebeensandedsmoothandround,andthenslipthatendthroughtheknotasshown.

4.Takingtheendoftherope,tieaslipknot

aroundthelengthofropeextendingoutofthePVC.

5.Tightenbothknotsandpushtheslipknotuptothesimpleknot.Voila!Younowhaveanicesecurehandle.Dothesamefortheotherendoftherope.Whenyoubeginexercising,yourownbodyweight

willfurthertightentheknots.

Sliptheropeassemblythroughthewebbingloop,holdtheloop,flattenedout,onthetopofadoor,andshutthedoortightly.Makesurethatitlatches.

Nowyou'rereadytodoawholemyriadofexercises!Grabholdofthehandlesandsldedownbracingyourfeetagainstthebottomsofthedoorframes,anddosomebackrows.Ipersonallyincludethisexerciseinmyworkouts.

Don'tbefooledbythesimplicityandinexpensivenessofthisexerciser.Itisactuallyaverypowerfulexerciser.Youcandobackrows,curls,pushups,flyes,tricepspushdowns,wristcurls,chestexpansions.Lookaroundthissiteandfindgruntbraindemonstratingsomeoftheseexercises.Youdon'thavetoworryaboutwhetherornothandlesareevenlyspaced.Youdothequickadjustingforevenesswhenyougrabholdofthehandles.

TheDeluxeVariableResistanceModel

Here'showyoucanquicklymodifyyourDoorGymforvariousresistancelevels:

1.Attachoneofthehandlestooneendofaropeasdescribedabove.

2.Fortheotherhandle,slipabouta20"lengthofropethroughthePVC,tietheendsintoasquarenot,andslipthesquareknotintothePVC:

NoticethatI'veaddedsomerubberpipeinsulationforgrips.

3.Doubleuptheendoftheropewithoutthehandleandtieasimpleknotcreatingaloopasshownbelow.

4.Tightentheknotandthentiemoreofthesamekindofknotatintervalsuptherope.Theseloopsyoucreatewillbeyourresistancelevels.

5.Sliptheropeofyourhandlethroughaloop,thenslipthehandlethroughthat,andthentightenitasshown:

You'reallset!Justunloopanddetatchthehandleandmoveittoanyoftheresistancelevels.

YoucouldalsojusthangthehandlefromtheloopswithanShook.

ForaworldclassDoorGym,seetheIsoStrapontheIsometricspage.

Shenandoah

AbWheelAlternatives

ThelargedisksthatmovefurniturefunctionmuchlikeaPowerWheel.Placeeitheryourhandsorfeetonthedisks&"slipslideaway"with4disksusealllimbsatthesametime.

Experimentwithslideobjectsappropriatetothesurfaceyou'reusingi.e.,towelsorTshirtsonhardwoodorvinylfloors.

gruntbrain

WeightHarness

Icutasixandahalffootlengthof1"webbing,singedtheedgeswithaflametosealthem,andsewedtheendstogether,overlapping1inch.IalwaysputadabofSuperglueonwebbingtoholditinplacewhileIsew.Ifyou'regoingtogetintowebbingheavyduty,theonlywaytogoistosewwitha$12awl.

Forshoulderpadding,Icuttwo10"lengthsofrubberpipeinsulation,slippedthemoverthewebbing,andtapedtheedgeswithelectrician'stape.

Thenyousimplyloopthewebbingthroughacoupleofplatesasshown,andyourreadytododips,chinups,orhindusquats.Idon'tthinkthiswouldworktoowellwithjogging.

Theeasiestwaytogetthisbadboyonistohoistituptooneshoulderwithbothhandsandthenliftitoverheadwhilespreadingthewebbingapart,andthenloweritontoyourshoulders.

Shenandoah

Squat/ChinAssist

BaseduponsuggestionsfromTDandgruntbrain,Ithrewtogetherawebbingstrapcontraptionwithhandlesoneitherendanddrapeditovermychinningbar,thehandlesbeingplacedatsuchaheightthatIhavetoreachwayuptograbthemwhileinasquatposition.FromthereIcandosquatsandchinsatthesametime,equallydistributingtheeffortbetweenmyarmsandlegs.Aswellasworkingboththestandingandpullingmuscles,thisisalsoagreataerobicsexercise.Whilegoingupanddown,Icanalsotransfertheeffortbackandforthbetweenmylegsandmyarms,placingthegreaterstressoneither.Ifitisdifficultforyoutodoeithersquatsorpullups,thisagreatwaytobuildthestrengthneededtodothem.

Shenandoah

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