Forget the pull-up debate. They don’t get more intense then this. The butterfly pull-up moves the body in an elliptical pattern so you can rapidly string together reps.
How To Do It:
Grab the bar with a wide grip and “hollow out,” tightening your quads, abs, and glutes. Pull your body up and back in an arc. Powerfully kick your legs toward the ground while pulling up with your lats and arms. Finish with your chin over the bar. As you fall back down, immediately kick your legs forward to start the next step.