Question: “I would like your advice on how I can start pulling higher and get more explosive. Just trying to get higher each workout has not yielded any more results. I want to be able to pull-up to lower sternum area so that I can do muscle-ups, but I have not been able to progress to that level.”
Answer: “Less reps/set but with better quality reps and more sets. That is, stop the set when you stop hitting your upper chest. If that means you only get 3 reps, so be it. Rest until you can do 3 more good reps. Do a ton of sets like this. After a while you should be able to pull higher – maybe mid-sternum. Make your definition of “good rep” mean “to mid-sternum” now and stop the set when you can’t hit your goal. Repeat this process until muscle-up.”