OK, you’ve mastered the pullup. But can you do a muscle-up? The move is an explosive combination of a pullup and a dip that blasts lats, arms, forearms, and core. Gymnasts do it to lift their bodies over the rings or high bar, but you can do it to get an awesome upper-body workout in fewer than 10 minutes and look like an allaround badass in the process. Using your own body weight is a surefire path to massive muscles. Trust us, the guys who think doing lat pulldowns makes for a good back workout will never be able to hang with you.
Hang from a pullup bar and then swing your body forward a bit, pulling your shoulder blades together so your head and chest move forward. Swing your legs behind you as your chest comes forward. You may need to practice the motion.
Now drive your legs forward while you pull up to the bar. The momentum of your entire body will help you up, and you’ll rise to the bar in an arc rather than straight up. You’ll feel as if you’re cheating a regular pullup.
Once up, try to get the upper part of your abs touching the bar, then straighten your hips and push down on the bar so you suspend yourself over it (as in a dip). Lower yourself back down and reset for the next rep. Do three sets of three reps.