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Triple Pull Up being used in outdoor gym

Strength Series Part 1: The Triple Pull Up Machine

The Triple Pull Up is part of our outdoor gym equipment Strength Range for adults.

Perfect for those training on a more advanced level or for those who want to enhance their overall strength and endurance. Featuring six handles, this machine can be used by up to three people at once, with or without bands, to help absolute beginners to advanced strength builders develop upper body strength.

Triple Pull Up being used in outdoor gym

6th February 2023

Body Benefits

The Triple Pull Up is designed to strengthen and build muscles in arms, back and shoulders through a calisthenic workout. Calisthenics is a form of strength training to improve your posture and body composition using your own body weight to provide resistance and strengthen muscles, improve balance, coordination, and fitness.

The Triple Pull Up provides some of the toughest body weight challenges to help build and tone the arms, chest and back muscles.

New to this style of exercise? Using a resistance band will take some of your body weight, making it possible for absolute beginners to start building strength. Read on to find out more.

The triple pull up can also be used for leg raises and knee raises to strengthen the core, and for simply hanging, building grip strength and shoulder strength further.


Workout plan 

Pull Ups

Using an overhand grip with your hands wider than your shoulder, engage your back and core as well as the shoulder and arms and slowly pull your body up and then lower back to your start position again. 

Pull ups target a wide number of muscles, including the back, lats and biceps as well as lower back, shoulders, forearms, chest, triceps and trapezius.

  • Beginner: 1-2 reps, with a band 
  • Intermediate: 3-4
  • Advanced: 5+


Chin Ups

Using an under-hand grip, with your hands shoulder width apart, engage your upper body muscles and core as well as your arms and slowly pull your body up and then lower back to your start position again. Chins ups focus on the biceps, brachialis and forearms as well as targeting the lats, rhomboids and middle trapezius.

  • Beginner: 1-4 reps, with/ without a band 
  • Intermediate: 4-8
  • Advanced: 9+


Leg/ Knee Raises

Next, try some leg raises.  Grip the bars and holding your core tight slowly raise your knees or legs up in front of you, and then return back down again. This will work the core hard as well as the arms, shoulders, back and glutes. 

  • Beginner: 1-5 reps 
  • Intermediate: 6-10
  • Advanced: 11+


Beginner Pulls Ups and Chin Ups 

Don’t be surprised if you can’t manage many reps – this is a tough machine!

If you’re struggling to complete a pull up, try using a resistance band.  Loop it round the top of the frame and back through itself so that it is secure with one end dangling down.  Pull this end down and place your foot or knee in the bottom loop so that the band is taking some of your weight.  Then perform your pulls ups and chin ups as detailed above. Once you are able to do several pull ups like this, try a thinner band before trying without a band at all.

Advanced Users

If you find multiple reps aren’t quite the challenge you need, why not add a weight vest to increase your overall bodyweight.

Note: Don’t push yourself too far beyond your limits. Speak with your GP if you have issues with your balance, blood pressure, or heart health to make sure this type of exercise is suitable for you.


Do you burn calories on the Triple Pull Up Machine?

Yes! The Triple Pull Up Machine works by building strength in your arms and shoulders. 

This pulling movement engages multiple muscles groups across the upper body, chest and back meaning you’ll burn calories.  As you increase the reps and therefore intensity of the workout the more calories you will burn. And the more muscle you have, the more calories you’ll burn at rest between workouts.

The main focus of strength training is to gain muscle, so you should consider a combination of strength training and cardio training for all over body composition improvement.  


Does Calisthenics tone your body?

Toning is the process of shedding a layer of excess body fat, whilst growing muscle through strength training. 

Calisthenics requires a lot of muscles being used at once, which burns a lot of calories, resulting in fat loss and muscle growth, which in turn increases definition. It is a really enjoyable type of strength training – often performed outdoors – with all of the benefits of natural daylight and fresh air!

With The Triple Pull up, your own body weight provides the ‘resistance’ and added to ‘gravity’ you challenge your muscles and the positive stress creates growth. Through repetition and incremental improvements, your muscles build and you grow stronger. 


How Strength Training can also lift Mental Weight

The concentration required and the focus needed when strength training is said to keep you in the present, which is in itself a form of meditation. 

The breathing, the repetition and the focus are all excellent at providing a peaceful place for your mind to rest. 

The British Weightlifting organisation recognises the powerful effects of strength training and mindfulness can have on your body and mind. They recommend you “..try to be more aware of the present moment, including your thoughts and feelings, your body and the world around you.” They go on to state that “..getting in the gym and weightlifting whilst concentrating on that moment can positively change the way you feel about life and how you approach challenges, as well as helping you appreciate what matters to you.”


Technical Specification & Users

The Triple Pull Up is an advanced piece of equipment designed to give a more strenuous workout for up to three adults at a time. 

Sizing allows for the equipment to be used by anyone over the age of 11.

Static Dimensions - L x W x H (mm) 1457 x 1270 x 2474

Dynamic Dimensions - L x W x H (mm) 1457 x 1270 x 2474


Arranging an outdoor gym installation

If you would like to find out more about how to install an outdoor gym in your local park, school, or green space, you can complete our brief enquiry form or call us on tel. 01483 608 860. Our team is here to help answer any questions you may have. If you would like to find the nearest outdoor gym to you, use our free outdoor gym locator tool.


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