If you run a search for sternum chin-ups, you'll get a bunch of videos showing guys doing standard chin-ups where they simply pull their chests to the bar. That's a great exercise, but that's not a sternum chin-up. A properly executed chin-up should always be pulled to the upper chest. A true Gironda sternum chin-up is a whole different animal.
Gironda Sternum Chin-up
- Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
- Continue looking back as you pull while keeping your chest elevated and your lower body still.
- Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.
If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it.
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