How to modify P90X Chin-Up Bar routines with Resistance Bands
The P90X Chin-Up Bar is the perfect piece of equipment to help in developing your shoulders, back and arms. It’s recommended that you have it before starting to use your P90X videos. The P90X Chin-Up Bar really has a unique design. The bar doesn’t fit inside the door frame like most other bars on the market. Instead it extends past the width of the door frame so you can do wide-grip pull-ups and a lot of other pull-up exercises that are really fun. With the P90X Chin-Up Bar you can really take your workout to the next level, strengthening and developing your back, shoulders and arms with 6 different grip positions. Plus the bar is super-strong, holding your weight up to a max of 300 lbs.
But what if you just don’t have a good doorway to install it in? Does that mean you have to miss out on all these great chin-ups and pull-ups? And what about when you have to go out of town for work or on vacation? What can you do in your hotel room? What are you going to use then? Well, those inventive people who developed the P90X Chin-Up Bar have also come up with an answer just for these types of occasions. After all, you don’t want to hit a plateau just because you don’t have an appropriate doorway for the bar.
Resistance Bands are the answer! Sure, you’re already using them for all those other exercises and moves so you know how handy they can be. You don’t need to lug around heavy weights. Resistance bands are easy to use and they don’t take up any room at all. And they provide all the resistance you need to develop your entire range of muscles to give yourself a total body workout. Resistance bands come in different colors signifying different weights. They also come in different weight strengths for men and women. Or you can simply buy one complete resistance band kit that has the whole range of weights.
Another great thing about these resistance bands is that they can be used on moves that that would usually be done on the P90X Chin-Up Bar. There’s something called the Resistance Bands Upgrade Kit which will help you do all the P90X Chin-Up Bar exercises if you don’t have a doorway handy or if you simply are not yet advanced enough to use the bar. This can be a troublesome area for some people.
The Resistance Bands comes with a door attachment that you can loop your resistance band through and do modified routines that would normally be done on the P90X Chin-Up Bar. You probably already know that the workout routines ask you to do chin-ups, pull-ups, etc. But did you also know that the videos will show you how to use the Upgrade Kit alternative, as well as the P90X Chin-Up Bar? Each workout that requires the use of the Chin-Up Bar also shows you the modified move that can be done with the bands and Upgrade Kit.
So why not give it a try. With both the P90X Chin-Up Bar and the Resistance Band Upgrade Kit you can be prepared for any situation. You won’t have to miss any of your workout no matter where you are!
See Resistance Band Upgrade Kit Instructions >>> 
DOWNLOAD INSTRUCTIONS
How do you attach your resistance band upgrade kit to the door
Hi Justin,
We have just added the Resistance Band Upgrade Kit Instructions to the bottom of this post. Please feel free to download the PDF for full details. We hope this helps!
Do I use 1 disc for one week or can I rotate the first 3 disc doing the week? I also need to know about the chin up’s. I don’t have a bar, but do have the band, but the area I workout in do not have a place to put the band on a door. My other email adress is darnell.archer@comcast.net.
Hi Darnell. You need to refer to your Fitness Guide that was included with your purchase of the P90X it will show you exactly how to alternate each of the 12 workouts throughout the 90 days.
If you do not have a door that will close to use the Resistance Band Upgrade kit
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
for your modified pull up routines you should really look into the P90X Chin-up bar itself.
You can check out P90X chin up bar here:
http://www.extremebodyworkout.com/p90x-products/chin-up-bar.php
Hi,
I do not have a doorway to place a chin up bar nor the resistant bands. Before I make this purchase, will there be other alternative exercise I can do?
THanks
Hi Vicky
While you may not have a doorway that accommodates the chin-up bar, you should have a doorway that at least has hinges—that’s all you need! You simply use the Resistance Band Upgrade Kit which includes the door attachment. All you do is open the door loop it around the top hinge close the door and feed through the resistance band and you’re ready to do the modified chin-up bar routines with your bands.
Resistance Band Upgrade Kit
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
P90X does require that you either use your own free weights or the P90X resistance bands to perform the various exercises included in the program.
Resistance Bands (Women)
http://www.extremebodyworkout.com/p90x-products/resistance-bands-women.php
Please let us know if you have any other questions or concerns.
What kind of door *do* I need for the pull-up bar?
It looks like it rests on the upper lip, the only door I have that would work has a narrow top lip (say 1/2 inch?) and a cable coming out right after the left end of it.
Also it is not near the tv will that change things?
How about weights? I can get a set of the Bowflex Selecttech which allow you to quickly change from 2.5 to 52 lbs, would those be a better bet then the weights?
Last question; For the Cardio/Plyo how much space do I need? I have s smallish space in my living room can probably get 6×6 is that going to be sufficient?
Hi Michael,
The P90X Chin up bar fits doorways up to 24″ - 32″ wide (doorway with trim required) The thickness of the trim is not important so as long as it’s not extremely thick which is usually only the case with certain doorways in older homes you should be fine.
The flat part of the Chin-up bar hooks around and rests on the 2 small brackets that you install into wall just above the door frame. These brackets do not receive much weight as the weight is distributed to the doorframe and pushed into the wall. The brackets really serve to keep the Chin-Up bar from falling down. It doesn’t seem like that cable would interfere. See this link for details on the P90X Chin-Up Bar;
http://www.extremebodyworkout.com/p90x-products/chin-up-bar.php
The Bowflex Selecttechs are great or you could certainly opt for a few lesser expensive free weights of your own. We do sell P90X Resistance Bands and they are perfectly suitable for the program. Many of our customers like to have both resistance bands and free weights as they offer different strengths for different exercises. See this link for more details:
http://www.extremebodyworkout.com/p90x-products/resistance-bands-men.php
As far as space is concerned that does seem a bit cramped but you can make it work. As long as you don’t have too much furniture in the way the only lateral movements you’ll be making are lunges, and jumps, which can be done with space limitations.
We hope this helps. If you have any other questions please feel free to email us directly at:
customerservice@extremebodyworkout.com
We look forward to assisting you and getting you started with P90X!!!!!
Which bands should I order. If a get the 20-40 lbs set is that enough resistance do work with when using them for chin-ups. I’ve never used bands before so any help is appreciated. I would say I have average strength and above average stamina (3:44 marathon). Thanks!
Jason,
With P90X you can use your own free weights and / or the P90X resistance bands. If you opt for the bands go for the Men’s kit
http://www.extremebodyworkout.com/p90x-products/resistance-bands-men.php
If you’re going to use the bands for Chin-ups you’ll need to purchase the Upgrade kit for your door attachment:
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
You want to make sure you have enough resistance for the pull-ups with the bands. If you have the room you should step back far enough away from the door to increase the tension on the band to create enough resistance to get the most out of it.
I’ll tell you from personal experience the Men’s kit bands are great for everything else but I have some space limitations and I really find that using the 50lb band works best for the pull-ups.
http://www.extremebodyworkout.com/p90x-products/50lb-resistance-band.php
If it’s not enough, move back more, if it’s too much move a little closer to reduce the resistance, it’s really that easy. Hope this helps!
-Matt
Staff
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Looking a buying the p90x but i dont know if its right for me.
im bout 6ft tall and bout 140lbs i hate being this little want to gain musle and weight is this program right for me?
Any help would be gladely appreicated.
Staff Reply:
February 3, 2009 at 4:10 pm
Hi John,
The P90X will help you gain the muscle you are looking for, no question about that. If you don’t really need to loose any fat, you may need to look to the P90X Nutrition Plan for help in that area. For example, phase 1 of the Nutrition Plan is called the “Fat Shredder Phase.” For someone like you, this phase could be cut short or totally eliminated if you really do not need or want to loose weight. Most people who start the P90X loose several pounds while in phase 1.
-Erin
Staff
I’ve been an avid exerciser for a long time and have been adding in P90x cardio routines (Kenpo, CardioX, Plyo) and Yoga to add variety to my exercise regime. I would like to incorporate some of the resistance workouts. The space at home that I work out in, however, only has a a double wide closet that has two doors with magnetic closure. Obviously a pull up bar will not work. It’s unclear to me whether or not the resistance band kit will work on a door hinge with a door that does not latch. Any suggestions?
Staff Reply:
February 3, 2009 at 4:16 pm
Hi Adrianne,
The Resistance Band Door Attachment kit needs to be hooked to the inside door hinge, then pulled through the other side of the door, and the door is supposed to shut on the safety band. If you can hook the band up inside of you closet and shut your closet door on the bands AND be able to pull the bands without them snapping off on you, it may work. Although if your closet doesn’t securely latch, like if you can’t just push it open, the kit probably wont work for you. But, since I can’t totally envision what your closet set-up looks like, you can purchase the bands with the kit and try it out. If they don’t work anywhere in your home, return them and we would be happy to issue you a refund.
-Erin
Staff
Hello!
I was not aware that I needed a feel set of dumbells/free weights. At this moment I only have a pair of 8 lbs. dumbells. I was planning to start P90X today, but now I think I might have to wait. Would suggest any alternatives?
Staff Reply:
March 10, 2009 at 10:59 am
Hi Vanessa,
You definitely do not need to have dumbbells. For more variety they are helpful, but you can use resistance bands as well. Please see the following page for a complete list of all P90X Equipment:
http://www.extremebodyworkout.com/p90x-products.php
Hi,
I don’t have a door. My workout area is in my basemant and it’s an open space with no doors. Is there any was of using the resistance bands in place of the chin up bar? How would I used them with no door??
Hi Mafalda,
If you don’t have a door the P90X Chin-up Bar is definitely out.
The door attachment for the bands isn’t really going to help you either so i’d suggest getting a little creative. Now these recommendations are not official in anyway but I’d rather see you get going than not suggest anything at all.
If you have beams or poles, or other secure, and stable structures you may be able to simply loop the bands around them, sit on the floor and do the resistance band pull-ups. You could also think about installing a bracket or strong hook from the hardware store to the wall or ceiling and looping them around that. BE SURE that whatever you use is structurally sound and will not detach and come flying back at you. We cannot be responsible for any injury as this of course is not an official method of using the resistance bands. But, I hope this helps give you some ideas.
-Matt
Hi,
I live with roommates and I only have a small space in my room where I could do the workouts ( about the size of a hallway) , how much room space would I need for the program?
Dear Staff,
How long should it take a female to be able to do 5-10 pull ups if she strictly follows the P90X program (working out 5 times a week), given she couldn’t do any pull ups when she started the program?
P90X Chin-Up bar
All the doors in the house are 36″ wide. Will the bar still work?
I just purchased the chin up bar and discovered that my walls are just a little too wide. Is there and extender piece for the front supports. Is trying to make one recommended?
Hi,
I am very much interested in buying this program, but I am concerned if the exercises will be too much for me.I have a significant amount of weight I would like to lose, and I am wondering if I go slow, I can eventually do pull-ups, do several push-ups, sit-ups etc.. My biggest concern is my lower abdomen, because I have what I call a pouch that I hate and connot get rid of. Do you think p90x can rid me of this dreadful fat?
Hi,
I am very much interested in buying this program. I am concerned that the exercise will be too much for me. I have a significat amount of weight to lose and wonder if I can build my self up to to do the pull-ups, push-ups and all the sit-ups. My biggest concern is my lower abdomen, because I have what I call a pouch that I hate and cannot get rid of. Do you think that P90x can rid me of this fat?
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