Gironda Sternum Chins

Technique

How to perform Gironda Sternum Chins

1. Take a shoulder-width underhand grip on the bar and start from a controlled straight-arm hang.
2. Lift your chest and lean your torso backward as you begin pulling.
3. Bend your elbows and continue the backward-leaning pull rather than aiming only to clear the bar with your chin.
4. Bring your lower chest toward the bar as your shoulder blades draw back.
5. Pause at the highest controlled position without forcing your neck farther backward.
6. Lower along the same path under control until your arms are straight again.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Teres Major, Trapezius, Biceps Brachii Long Head, Biceps Brachii Short Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.