Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Gironda Sternum Chins

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back
Equipment: Other
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.1

Out of 10

Excellent

Exercise Rating Read Gironda Sternum Chins Reviews
Bookmark and Share

Print Exercise Widget


Gironda Sternum Chins Images

Gironda Sternum Chins
Click to enlarge
Gironda Sternum Chins
Click to enlarge




Gironda Sternum Chins Guide

Main Muscle: Lats

  1. Grasp the pull-up bar with a shoulder width underhand grip.
  2. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
  3. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
  4. Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
  5. Slowly start going back to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

Variations: You can perform this movement using a chin-assist machine if unable to do it without aid or have a spotter help you up. You can also use the pull-down machine instead even though due to the fact that the pull-down machine does not involve a lot of the stabilizer muscles needed for the chin-up, the exercise becomes less effective. Also, as you get more advanced, you can use a weight belt to increase resistance.



Alternative Exercises For Gironda Sternum Chins

V-Bar Pullup

Muscle Targeted: Lats

8.8

Out of 10

Underhand Cable Pulldowns

Muscle Targeted: Lats

8.4

Out of 10

Top 5 Rated Lats Exercises

  1. Pullups
  2. Rocky Pull-Ups/Pulldowns
  3. V-Bar Pulldown
  4. Close-Grip Front Lat Pulldown
  5. Chin-Up

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Dgwear

Review: Gironda Sternum Chins

Exercise Rating
9/10

Mar 1, 2011 12:30 PM: Gironda was so head of his time

Dgwear BodyStats
Height:
6 '0" (1.83m)
Weight:
190 lbs
Up 10.0 lbs
Bodyfat:
9.0 %
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this tip helpful

andyelias

Tip: Gironda Sternum Chins

Exercise Rating
10/10

Feb 26, 2010 9:05 AM: this is exercise really work your lats and work better if you go down really slow :D you felt it

andyelias BodyStats
Height:
5 '10" (1.78m)
Weight:
185 lbs
Up 10.0 lbs
Bodyfat:
15.4 %
More Body Stats


comment
Please login to rate this tip.
(Report)

of people found this review helpful

pcalvinc

Review: Gironda Sternum Chins

Exercise Rating
9/10

Nov 26, 2009 7:28 AM: This was hard for me at first because I have long arms and go around 225. However, I worked from only being able to do 3 reps all the way up to weighted sets of 12's. The key is to not think about pulling yourself up by your arms. Rather, think of tucking your elbows down into your sides. Stretching...+See More

pcalvinc BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this review.
(Report)

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com