Gironda Sternum Chins
How to do the Gironda Sternum Chins
- 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.
How to program the Gironda Sternum Chins
Sets and reps
As a compound movement, the Gironda Sternum Chins responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Gironda Sternum Chins is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Gironda Sternum Chins work?
The Gironda Sternum Chins primarily targets the Lats. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the Gironda Sternum Chins?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Gironda Sternum Chins should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
