Gironda Sternum Chins

How to perform

1. 01Grasp the pull-up bar with a shoulder width underhand grip.
2. 02Now 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. 03Start 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. 04Keep 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. 05Slowly start going back to the starting position as you inhale.
6. 06Repeat for the recommended amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.