Gironda Sternum Chin
Description
The gironda sternum chin is an old-school pull-up variation made famous by Vince Gironda. The lifter pulls hard while leaning back and continues pulling until the lower chest or sternum touches the bar. The deep arc and head tilt back produce a brutal lat contraction.
Muscle Group
Equipment Required
Gironda Sternum Chin Instructions
- Grip a pull-up bar with palms facing you and hands shoulder-width.
- Hang from the bar with arms fully extended.
- Brace your core and lean back from the bar.
- Pull hard while keeping the lean back through the rep.
- Continue pulling until your lower chest touches the bar.
- Tilt the head back at the top to drive the chest higher.
- Squeeze the lats hard at the top.
- Lower with control to the full hang.
Gironda Sternum Chin Form & Visual
Gironda Sternum Chin Benefits
- Brutal lat contraction
- Old-school pull-up variation
- Builds upper back thickness
- Strong bodyweight builder
- Useful back-day move
- No equipment beyond a bar
Gironda Sternum Chin Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Posterior deltoid
Gironda Sternum Chin Variations & Alternatives
- Standard Chin Up
- Pull Up
- Weighted Chin Up
- Sternum Pull Up
