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Gironda Sternum Chins

A intermediate strength exercise for the lats, done with a other equipment.

Gironda Sternum Chins: starting positionGironda Sternum Chins: finishing position
Main muscles
Lats
Also works
Biceps and Upper back
Equipment
Other equipment
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Gironda Sternum Chins

Questions

What muscles does the Gironda Sternum Chins work?

Mainly the lats, with the biceps and upper back helping.

Is the Gironda Sternum Chins good for beginners?

It's rated intermediate. Beginners can build up to it with Band Assisted Pull-Up first.

What can I do instead of the Gironda Sternum Chins?

Good alternatives that train the lats: Kipping Muscle Up, London Bridges, Muscle Up or Rocky Pull-Ups/Pulldowns.

How many sets and reps of the Gironda Sternum Chins should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).