The Gironda Sternum Chin exercise is a challenging variation of the traditional chin-up that targets the upper chest, shoulders, and arms. It was popularized by bodybuilding legend Vince Gironda.
How to perform
To perform the Gironda Sternum Chin exercise, follow these steps:1. Stand in front of a pull-up bar with your hands placed slightly closer than shoulder-width apart, palms facing towards you.
2. Jump or use a stool to assist you in getting into the starting position with your chin above the bar.
3. Instead of pulling your body straight up towards the bar, lean back slightly and push your chest out as you pull your chin towards the bar. The goal is to bring your sternum (breastbone) as close to the bar as possible.
4. Hold the position at the top for a second, squeezing your chest and shoulder muscles.
5. Slowly lower yourself back down to the starting position, keeping your chest pushed out and engaged throughout the movement.
6. Repeat for the desired number of repetitions.
It's important to maintain proper form throughout the exercise to maximize its effectiveness and prevent injury. Make sure to engage your core, keep your shoulders down and back, and avoid swinging or using momentum to complete the movement. Start with a manageable number of repetitions and gradually increase as you get stronger.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.