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Body weight bar exercises beyond pull/chin ups, dips..

post #1 of 26
7/24/10 at 2:51pm
Thread Starter 
What are some "advanced" chin up bar/dip bar exercises that I can do to hit the upper body?

Specifically looking to target the pecs and delts. Push ups are okay but I'd like more resistance/variation. Also, I know a pull up bar isn't prime for this, but I'd like to build up some mass, which I don't think doing push ups will accomplish.

So far, I've been doing pull ups, chin-ups, dips, starting to work in muscle ups.

Related question: Does the top half of the muscle up target the chest more or the tris? Essentially a dip with a different grip, but I lean over the bar decently.

As for why I'm not picking up weights, right now it's a combination of economy & proximity of an outdoor gym/wanting to try something new.

Thanks,
RK
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post #2 of 26
7/24/10 at 2:56pm
You should probably try doing handstand pushups and planches/planche pushups.
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post #3 of 26
7/24/10 at 5:10pm
I like to do pushups where my legs are elevated. Put your legs on a chair/rock/higher ground. It is, essentially, a pushup with more weight.

I'm no expert, but I've found it hard to add mass with bodyweight exercises alone. So I'm looking forward to everyone else's advice as well.
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post #4 of 26
7/24/10 at 5:12pm
reverse pushup
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post #5 of 26
7/24/10 at 5:15pm
you should get Ross Enamait's book NEVER GYMLESS - he shows a ton of advanced body weight exercises there. mind you, his training is geared toward strength, speed, and endurance - what's needed for fighters/athletes - and not toward body building. but the book is terrific, you won't regret it.
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post #6 of 26
7/24/10 at 6:04pm
http://www.amazon.com/Solitary-Fitne...0006496&sr=8-1 Someone should give this a shot.
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post #7 of 26
7/24/10 at 7:06pm
L-sits are also great for the arms, shoulders and core.
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post #8 of 26
7/24/10 at 8:10pm
Have you thought about investing in a dip belt (or belt with chain)?
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post #9 of 26
7/24/10 at 9:21pm
Quote:
Originally Posted by konadog View Post
you should get Ross Enamait's book NEVER GYMLESS - he shows a ton of advanced body weight exercises there. mind you, his training is geared toward strength, speed, and endurance - what's needed for fighters/athletes - and not toward body building. but the book is terrific, you won't regret it.

Agree with this. Ross is good stuff. A lot of free material on his site as well.
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post #10 of 26
7/24/10 at 11:08pm
Word. Ross is the man. I have all his books - Never Gymless is excellent. There are a lot of pushup variations that you can do to make the difficulty greater.
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post #11 of 26
7/25/10 at 9:07am
Yoga is excellent for building strength, but not body mass.
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post #12 of 26
7/25/10 at 6:40pm
Doing something is better than nothing but you won't get any bigger without doing real weight lifting.
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post #13 of 26
7/26/10 at 12:14am
There are many kinds of pull ups you can do.

- Conventional
- Wide
- Narrow
- Staggered hand placements
- All above with different tempos

Chins
- Same as above

Pull-ups hanging from towel
Pull ups with hands placed like a rope pull and alternate bringing each shoulder to the bar

Hand stand pushups
Pushups with hands on uneven surface
Legs at different elevations
One leg at a time
Diamond Pushups

Dips with rubber band resistance

Tricep extension with hands on bench - the lower the bench the more resistance is placed on your triceps. This is not a bench dip. Just place your hands on a bench and bend at the elbow till your head almost touches the bench... then extend

That's quite a bit for you. And muscle ups are good for explosive power, but is not that special in terms of building muscles. It's more of a technique move.
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post #14 of 26
7/26/10 at 1:21am
Two of my friends have recommended "Turbulence Training"... I am just starting to take a look at this now. There is a complete how-to manual online here:

http://skwigg.tripod.com/TurbulenceTraining4WeekBWW.pdf
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post #15 of 26
7/26/10 at 2:12am
BTW, if you can do muscleups, I am not sure why you are asking for workout advice on a clothing website.
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