Vince Gironda Sternum Chin-Ups

Vince Gironda Sternum Chinups

These have been dubbed by many as the single best lat exercise ever invented! Hold on to your lats!

Implementation: This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar.

(A) Begin by grasping the pull-up bar with an underhand grip, approximately shoulder width apart. Now hang with your arms fully extended. (B) As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you've completed the concentric portion of the movement, your head will be parallel to the floor. This is the king of back exercises! It not only works the lats, but the entire lower back!

1. The beginning of the movement is more like a classical chin.

2. The midrange resembles a pullover motion.

3. The end position duplicates the finishing motion of a rowing movement.

This is an advanced exercise to say the least!

Comments 

 
#1 2009-12-28 14:08
Great - but you don't see many of the CF 'Kippers' doing them!
 
 
#2 2011-10-11 19:35
I need to find exercises that will not cause me further back injury. Any suggestions?
 
 
#3 2011-10-30 22:46
You start with 'Grasp the bar with an underhand grip...' but Vince is using an overhand grip. Typo?
 
 
#4 2011-12-15 18:05
Exactly and you also said: Begin by grasping the pull-up bar "approximately shoulder width apart" but Vince holds the pull up bar almost twice the size of his shoulders.. Please get a proper documentation of the exercise before people injure them selves.
 
 
#5 admin 2011-12-19 15:52
The picture is actually of Don Howarth.

Shoulder width apart is correct and you should forceably pull up to your lower chest area.
 
 
#6 2011-12-27 07:24
Why do people argue with this exercise? this is THE BEST developed by THE BEST. Vince has never been surpassed as a trainer because he understood how the muscles and the body worked. My dad used to train under him and at almost 60, after not being in the gym in at least 10 years because of heart problems, still looks better than 9 out of ten people I see at the gym.
 
 
#7 2012-02-22 16:03
I don't think anyone is arguing, we're just trying to be sure we're doing it right.
 
 
#8 2012-03-08 01:19
You can see better photos of the exercise here t-nation.com/.../...
 
 
#9 Rkonjr64 2012-04-05 20:23
The photo is of a wide grip chin. The written instructions are correct. Follow them for sternum chins.
 
 
#10 2012-04-23 18:26
Im currently not strong enough to get 8 good reps on this with a shoulder width grip. I do a bit better getting them when I use a 6 inch wide neutral grip by placing a cable row V bar over the pull up bar. Will this also work as intended for this exercise?
 
 
#11 2013-09-09 23:02
I started doing these a month ago, now I have painful tendonitis in my left elbow and have had to stop training for 2 weeks and counting.
 
 
#12 Forzafurioso 2013-09-10 18:08
Usually the real cause of elbow pain is some mobility issue in the shoulder. Go to a good physiotherapist and have it sorted out.
 
 
#13 2013-10-04 08:47

everythin is crystal clear, get busy:-)
 
 
#14 2013-12-11 21:31
Best thing is to switch it up your hand position with pull-ups, chins, and the "Girondas". Tendonitis is caused by repetitive movements, switching up your movements each workout, hitting different angles. Chin's, Pull-ups, and Bent-Over Rows can all be used, just don't get stuck on one or the other, routinely switch them up! everettketelhut .com
 
 
#15 2016-11-29 22:14
All that is great.....if you can do even ONE.
 

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