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 3rd, 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 3rd, 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 10th, 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?
Staff Reply:
July 13th, 2009 at 12:41 pm
Hey Nadia,
You don’t need a whole lot of room, just enough to do maybe two lunge steps in any direction. If your space is longer than it is wide, you just might have to adjust your positioning during the workouts.
-Mike
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?
Staff Reply:
July 13th, 2009 at 12:48 pm
Hi Gary,
Although the top bar will be attached with brackets to the top of your door frame, the ends of the bar need to rest against the trim of your door for added support. They just might miss. You can always try the bar and if it doesn’t fit, feel free to send it back to us for a refund.
-Mike
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?
Staff Reply:
July 13th, 2009 at 12:53 pm
Hi Cailen,
I wouldn’t recommend trying to make and extender piece. That could be dangerous. There isn’t one that you can purchase, but if none of your doorways work, you can use the resistance bands along with the upgrade kit to do the same exercises. Or, you can purchase any free standing chin-up bar.
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
http://www.extremebodyworkout.com/p90x-products/resistance-bands-complete.php
-Mike
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?
Staff Reply:
July 13th, 2009 at 12:59 pm
Hi Jeannette,
If you are unsure about the P90X, try taking the fitness test. If you can pass this test, you can do the P90X. If not, you may want to start with the Power 90. This is sort of the stepping stone up to the P90X with the same ideas incorporated into the workouts. If you think you can handle the P90X, you can set your own pace. You are allowed, as they will say in the video, to choose the number of reps you will do. They also show you how to do modified versions of the exercises if you are not up to doing the full out moves. Then you can certainly work your way up to more reps and doing “un-modified” moves.
If you are up to the challenge, the P90X will help you get your body how you want it.
-Mike
I’m a 6 foot 8 inch male, and I weigh right at 300 lbs. The weight limit on the pull up bar is 300 lbs. Would you suggest that I start off with the bands for these pull up exercises? Or would it still work okay with my height and weight?
Hello James,
to be on the safe side, start of with the bands. You might be able to switch over to the chin-up bar midway through the workout, then you will be able to really sculpt those upper body muscles.
-Mike
I have a problem, i have the chin bar but i can only do 2 pull ups! the bad part is that i already ordered the program, and i can not waste any more money on the resistance band alternative. am i screwed? The pull ups always been an intimidation to my exercise regime, that’s why i only hit the weights. what can i do? should i go for it? or cancel the whole thing.
Staff Reply:
July 22nd, 2009 at 1:34 pm
Hello Fernando,
No! Don’t give up before you even start! So you can only do 2 now, in a few weeks you will be doing at least 10. What you can do to help yourself is use a chair. Put one foot on the chair and give your arms a little help to complete your reps. Eventually you wont need the chair. There are people in the video’s that demonstrate how to use the chair while doing chin-ups. So stick with it!
-Mike
Here’s a question, can these exercises eliminate Gynecomastia? if you don’t know what that means is like sort of a male boobs condition. My brother has this problem and would like to know if p90x would help, instead of expensive surgery. Any success stories about this?
Oh! another question, is it possible that i could enjoy a social Saturday with my fiance during the program ? Can we drink a bottle of wine or champagne on a Saturday nights? I am going to give it my best on this program but still would like to have a life “if you know what i am saying” is this still possible? or impossible? Thanks!
What happened nobody ever answered me?
Staff Reply:
July 29th, 2009 at 10:44 am
Sorry about that Fernando,
We get a whole lot of questions an comments on this blog and we do try to keep up with everyone as best as we can.
So, interesting question about “male boobs”. I don’t know too much about that subject, but I can tell you that the P90X does work the pectoral muscles quite a bit. You will also loose a good amount of fat, so this program could help your brothers situation, BUT, if there is some kind of hormonal element to that condition, like extra estrogen in the body, that would be something he should consult a doctor about. I haven’t had any success stories about this topic on this blog as of yet, but maybe your brother can be the first!
Yes! You are allowed to have a life! Just don’t drink yourself silly with high calorie drinks. Use moderation, that’s all.
-Mike
Thanks!! that’s great advise, you were extremely helpful!
I just bought the P90X program, but can’t install a chin-up bar anywhere in my house. Is it possible to substitute the exercise routines with dumbbells instead?
If, not I’ll just be buying the resistance bands and the upgrade kit. Is it also possible to use another companies resistance bands with your upgrade kit? Will I still see just as good results with the bands?
Staff Reply:
August 3rd, 2009 at 10:58 am
Hello Gadsden,
It may be difficult to simulate the chin-up exercises with dumbbells since it is a pulling motion you are trying to achieve instead of lifting or pushing. The bands with the upgrade kit would be the best alternative to the chin-up bar. The motions would be the same, but the resistance would not be as great. With the chin-up bar, you are using your whole body as resistance.
-Mike
Can you do these DVDs/workouts if you are pregnant? I do incorporate weight training and cardio in my daily routine, however I was just concerned about doing this type of workout while I was pregnant.
Hey, I bought the P90X program and have been getting back into workin out using the 2 extra workouts while waitin to receive the pull-up bar. I’m loving it, its feels great! Now I have the pul-up bar, got it all put together (directions are a lil goofy) and it only fits into two doorways in my house because the rest are all too thick. The problem is that one doorway is in my living room upstairs and I dont want to drill holes in my walls or run all the way upstairs to do the pull-ups then run back downstairs to continue workin out. The second door is in my garage, I live in Iowa, winter gets a lil chilly so I dont wanna do pull-ups in -10 degree weather. So…all this to ask: does the pull-up bar have to be installed in a doorway? There is no way it can be hung from beems in my basement ceiling?
Thanks
ps. sorry for the long post I tend to go into depth explainin things
Hey i was introduced to p90x in my college weight training class (that ab ripper x workout is crazy….i like it). so i decided to give the whole program a go. my 2 questions are 1.) i am 6 foot 1 inch and weight about 155 lbs, i want to get bigger and look more muscular but not mr. universe muscluar just look more attractive and such, is this program for me? and 2.) i was reading through the site and found that resistance bands can subsitute weights and chin up bars, if i get the mens set could i double the resistance bands like 20 and 30 makes 50. could i do that or do i have to opt for the 50 band? any help is greatly appreciated and thank you for making a program like this.
My house is quite old, even the doorframes. If I was to use this chin up bar will it break my doorframe?
hi staff, i have a question, i want to buy the p90x training workouts but i’m not sure what exactly i need to be able to get started, do i need weights? i have a mat and pull up bar, but nothing else, what else is recommended to get to get through the program?
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