Chin-ups and its variations

Do not underestimate the bars. Exercises involving the bar and all similar kinds stimulate pulling power, back and arms, especially dorsal and biceps.

If you can not make any chin-up, know that there are effective strategies to evolve in this:

If you have swing, free space, and a good set, you can try the "Kipping Pull-ups":

But there is a method without swinging using just the force of the arms and back (If you already do a chin-up, skip to step 4):

Chin-up progression, step-by-step:

1) Train the eccentric movement. It means, if you can not climb or stand still, just do the downhill / "negative" increasingly slow and controlled.

2) Train isometric positions / static. If you still can not get up, try to stay still for as long as you can at different angles (elbow joint at 45, 90, 135 degrees).

3) Train the cocentric movement. Pull your body up, the goal is to pull from the "zero" position (arms straight) until you pass the bar with your chin.

4) If you can make a chin-up, it's time to try to reach the bar with your chest / German pull-up.

5) Continue until you can do "muscle-ups", or passing your entire torso by the bar (This exercise is a sum of a super explosive chin-up, and a rapid transition to a deep parallel / dips:

Here is a muscle-up without momentum with a formidable transition (15 seconds):

Eventually you can try one hand chin-up, training of many climbers. You can use the schema eccentric, isometric and cocentrico to progress at the one hand chin-up. This nigga do the one and only one handed muscle-up!

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Another practice that involves the bar or rings is the Lever.

- Back Lever:

Gillian Mounsey's Back Lever - CFCP (Crossfit)

- Front Lever:

John Gill's Front Lever (1962)

The U.S. Olympic gymnastics coach Christopher Sommers released this training method for the Front Lever.