10 P90X / P90X3 Exercises You Can Do Without A Pull Up Bar

10 P90X P90X3 Exercises You Can Do Without A Pull Up Bar

P90X (P90X3) workouts, which involve a lot of pull-ups are a great way to get huge and stronger muscles. [1]

But what if you are a newbie and do not have a pull-up bar yet?

For most beginners, it can be daunting to put money into equipment right away, or simply you don’t have the available space to attach one…

Luckily, there are still tons of ways you can do P90X exercises without a pull-up bar.

Check out my list of 10 amazing P90x exercises that you can do at home without needing to buy a pull-up bar!

Do you need a pull-up bar for P90X / P90X3? 

Nope! While most P90X exercises will tell you that you need a pull-up bar, there are still tons of alternative exercises that you can do without a pull-up bar.

Plus, those exercises can give you the same benefits that you want from a killer workout!

Here is my list of 10 excellent P90X workouts that you can do in your house without a pull-up bar!

10 Solid P90X Exercises You Can Do At Home Without a Pull-up Bar

The exercises I am about to show you will give you the same benefits of working out with a pull-up bar without needing a pull-up bar!

These exercises will work out your core, biceps, rear deltoids, upper back, shoulders, and more!

Keep in mind that some of these exercises may need small equipment, but they are pretty easy to get your hands on!

Now keep reading to look at my list of amazing 10 P90X exercises that do not need a pull-up bar!

Exercise 1: Gymnastic Rings Pull-Ups/Chin-Ups

What You Need: Gymnastic rings

Where You Can Do It: Any space in your home where you Can hang your gymnastic Rings (for example, your garage)

How to Do It: 

  1. Make sure your gymnastic rings are high enough that your feet will not touch your floor.
  2. Grab your gymnastic rings with a neutral grip. Keep the lower half of your body tight.
  3. Pull your chin over the bars. As you do this, your elbows should bend when you reach the top. Your hands might turn inwards when you do this, and that is fine.
  4. Hold the top position for a second.
  5. Bring yourself back down slowly then repeat for the next rep.

If you want to try out this exercise but you do not own gymnastic rings, then I highly recommend that you check out my favorite gymnastic rings I use daily<<. 

I love these gymnastic rings because they can handle 1500-lbs. of weight and have non-slip hand tapes!

Exercise 2: Resistance Bands Lat Pulldown

What You Need: Resistance Bands

Where You Can Do It: On any sturdy door in your home.

How to Do It:

  1. Put the door anchor on your door and attach your resistance band to the door anchor. You can lock your door to make sure that it does not open.

    However, you are not limited to just using a door! You can use any other sturdy item to anchor your resistance bands or even use loop bands.
  2. Attach ankle straps or handles to the ends of your resistance bands.
  3. Hold the handles or put your wrists through the ankle straps with a closed fist but not grasping the straps.
  4. Kneel on the floor and stay near enough the door so the band is JUST about to stretch while your arms are up..
  5. Keep your chest up and your head straight.
  6. Pull the resistance bands downwards towards your hips. Make sure that your arms do not bend. When you push down and backward, make sure you are using your lat muscles. 
  7. Once your arms are at or near your hips, hold it for half a second then go back to the starting position and repeat.

If you do not feel this in your back, you need a heavier resistance band.

Do you want to work out your lats and do this P90X exercise? Then I recommend that you take a look at my favorite resistance bands I use daily<<.

This set offers tons of different and quality equipment, which is perfect for beginners and experts alike!

This is only just the beginning! Keep reading to see the other exercises I have in store for you.

Exercise 3: Horizontal Rows

What You Need: Gymnastic rings or 2 chairs and a sturdy broom

Where You Can Do It: Wherever you can hang your gymnastic rings or where you have enough room for the 2 chairs and a broom

How to Do It with Gymnastic Rings:

  1. Put yourself in a horizontal position under your gymnastic rings. You can either keep your legs bent with your body straight or keep your entire body straight with your heels on the floor. 
  2. When you are hanging from the horizontal position, pull your shoulder blades back while you drive your elbows back and lift your chest. 
  3. Once you reach the top, hold it for half a second then repeat.

How to Do It with 2 Chairs and a Sturdy Broom:

  1. Balance a broom on the top of 2 chairs. You want to make sure the broom is sturdy and the chairs are stable.

    To keep the chairs stable, you can put weight on the seat of the chairs. Try to get a broom that is longer than your shoulder’s width.
  2. Making sure that the broom is in the middle so it won’t slip off the end, go under the broom and between the chairs in a seated position then grab the broom.
  3. Lift your knees and hips high while your knees are bent to get a horizontal or tabletop-like position. Be sure to squeeze your glutes the entire time.
  4. Contract your scapular muscles and lift your chest while driving your muscles back.
  5. Hold the top position for half a second. Slowly go back down then repeat.

When you do these exercises, make sure you pull from your back and not your hands. That way, you are putting your energy and effort in the right place. 

Never let your body sag down. Make sure you engage your glutes, hips, and scapular muscles to keep your body straight.

Always remember to NOT shrug your shoulders when you do this exercise! 

Exercise 4: Dumbbell Rows

What You Need: Stationary or adjustable dumbbells

You can check out this study [2] to see what weight is best for you. 

Where You Can Do It: Anywhere that has enough space for you to move.

How You Can Do It: 

  1. Keep your feet hip-distance apart and slightly bend your knees. 
  2. Hinge at your hips and let your chest come down. Roll your shoulders back.
  3. To do a row, squeeze your shoulder blades together while your elbows drive toward the back.
  4. Hold the top position for half a second then release your arms back down and repeat. 

Make sure you let your arms go all the way down and up to get the most use out of your muscles as you squeeze your shoulder blades. 

Do you want dumbbells to do this exercise at home? Click here to see the adjustable dumbbells that I recommend and really like<<.

These are great because you can easily adjust the weight and you can quickly move onto the next exercise.

I am not done yet! I still have tons of P90X exercises that you can do at home without a pull-up bar.

Exercise 5: One Hand Full Backpack Rows

Do you want to do dumbbell rows but do not have any dumbbells? Well, I have got the solution for you and here is everything you need to know.

What You Need: A backpack and heavy items like books or water.

Where You Can Do It: In front of a chair for support

How You Can Do It:

  1. Copy the positioning stated in exercise 4, but keep one hand placed on the seat of a chair for support.
  2. Grab a handle on your backpack with heavy items inside of it and continue as you would for exercise 4.
  3. One your reps are done, repeat the same process for your other arm.

Exercise 6: Seated Rows with Resistance Bands

What You Need: Resistance bands

Where You Can Do It: In front of your door

How You Can Do It:

  1. Put your door anchor on the hinge side of your door at hip height. Be sure to lock the door.

    However, you can do this next to any sturdy item you can wrap your resistance band around or even use a loop band!
  2. Thread your resistance band through your door anchor and attach the handles at the ends.
  3. Sit in front of the door and stay just far enough so the bands just start to stretch when your arms are straight.
  4. Keep your knees up and keep your heels on the floor.
  5. Keep your neck, back, and head straight and pull back straight as your elbows are bent until your elbows are even with your shoulder.
  6. Hold the position for half a second then release back to the starting position and repeat.

Exercise 7: Floor Back Extensions

What You Need: No equipment required

Where You Can Do It: An exercise mat or a clean floor

How You Can Do It:

  1. Lie flat on your stomach and put your hands on top of the other as if you were crossing your arms.
  2. You can keep your chin on your hands or let your chin drop. Just remember to not put pressure on your neck when you do this exercise.
  3. Lift your feet around 2-in. off of the floor.
  4. As you inhale, lift yourself off of the ground using your back muscles. 
  5. Hold the top position for half a second then repeat.

I still have some effective and intense P90X workouts that you can do without a pull-up bar below, so keep on reading!

Exercise 8: Lat Pullover with Resistance Bands

What You Need: Resistance bands

Where You Can Do It: Any space next to a secure item you can wrap your resistance band around

How You Can Do It:

  1. Wrap your resistance band around a secure and low item.
  2. Lie on your back with your legs bent while holding the resistance bands. Your arms should be straight and extend above your head. You should feel some tension in your resistance band.
  3. Extend your arms over towards your legs. Try to extend your arms as far as you can. Make sure your arms are straight the entire time. 
  4. Slowly release your arms back into the starting position and repeat.

Exercise 9: Door Pull-Ups

What You Need: A sturdy door and two small towels

Where You Can Do It: Anywhere that has space and a strong door

How You Can Do It:

  1. Tie two knots at one end of each of the towels. 
  2. Place the knotted end over the top of the door and close it. The unknotted ends should be hanging on the same side of the door as you. Try to keep them shoulder-width apart.
  3. Grab the ends of the towels and proceed with a normal pull-up.

Exercise 10: Resistance Bands Reverse Flyes

What You Need: A resistance band

Where You Can Do It: Next to any sturdy item you can put your resistance band around like a tree or a pole.

How You Can Do It:

  1. Wrap your resistance band around an item like a tree or pole. Make sure the resistance band is even on both sides.
  2. Position the resistance band right under your chin while your arms are extended and holding the ends of the band.
  3. Stand just far enough that you can stretch your arms backward as far as possible.
  4. Bend your knees and keep your feet shoulder-width apart. Keep your spine neutral.
  5. With your arms straight and holding the resistance bands, keeping the height below your chin, tighten your core.
  6. Pull back as far as you can, keeping your elbows high and your arms straight when you reach as far as you can.
  7. Slowly release back into the starting position and repeat. 

You may want to turn your elbows down when you pull back, so make sure to fight it and keep your elbows up.

Now that you have seen all the exercises, you might be wondering how often you should do them. Check out my answers below!

How Often Should I Do These P90X Alternative Exercises?

You can do this workout 2-3 times a week. You need to let certain muscles rest for at least 48 hours, so do not forget to take day-offs.

However, what if you did fewer sets and increased your frequency of workout days throughout the week?

Well, according to this study [3], there would not be much difference.

It states that people who did 9 sets once a week and people who did 3 sets 3 times a week had the same results.

If your goal is to build some muscle then I highly suggest that you try to do 2-3 sets per exercise if you are a beginner.

If you are more advanced, then you can try doing 4-5 sets of each exercise

You should do about 6-12 reps per set, with about 60-90 seconds of rest between each set. 

If you want to build strength and speed without getting bigger then you can do 3-4 sets with 3-5 reps per set. 

You can take 60 seconds of rest between each set. 

To Wrap It Up

All in all, the P90X workout is a great way to get stronger and you do not always need a pull-up bar to do them!

If you want to learn more about P90X workouts, you can check out my other articles:

Remember, it will not be easy at first, but you have to stay determined and your results will be worth it!

Leave a Comment

Your email address will not be published. Required fields are marked *