Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

Chin-ups using gymnastic rings or related gadgets are easier on the elbows and shoulders while allowing you to supinate your hands throughout the pull, making for a huge contraction in your upper back.

To up the ante, try "fly away" ring chins. Pull yourself up normally, making sure to pull all the way to your sternum, but flare your elbows out to the sides and pull them back on the eccentric (negative), almost as if you're doing a front double biceps pose and trying to pull the rings apart.