Sternum Chin-ups
There are many variations for the back blasting chin up. The Sternum variation of the chin was made popular by Vince Gironda, aka "The Iron Guru," was one of bodybuilding's most-influential personalities and one of the greatest physique trainers of all-time. To complete the move correctly ensure that the torso leans back throughout the entire movement. In this chin up variation, the lower portion of the chest should touch the bar. The grip varies from narrow to shoulder width and supinated or pronated. The stronger the trainee the wider their grip.
The move is simple, pull yourself to the bar, lean your hear back as far away from the bar as possible, while arching your spine throughout the movement. As you near the end of the movement, your hips and legs will be at about a 45 degree angle to the floor. Continue the pull until your collarbones pass the bar and you make contact with the bar with your lower sternum. By the time you have completed the concentric portion of the movement, your head will be parallel to the floor.
This may be considered the ultimate compound upper back movement, because it works more than the lats, it creates a great overload on the scapulae retractors. The beginning of the movement is more like a classical chin, the mid-range resembles the effect of the pullover motion, and the end position duplicates the finishing motion of a rowing movement. Give the sternum chin a try an watch your back grow.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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