Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
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The Gironda Sternum Chins primarily works the lats, with the biceps and middle back supporting the movement. It is a strength movement performed with other.
1 / 2How to
Movement instructions
Grasp the pull-up bar with a shoulder width underhand grip.
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.
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.
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.
Slowly start going back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same other setup, range of motion and recording method when comparing Gironda Sternum Chins sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lats is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lats using something else.
Related
Related movements
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