Sternum Chin-Up
Muscles worked
Instructions
- 1Grasp the pull-up bar with a shoulder width underhand grip.
- 2Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
- 3Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
- 4Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
- 5Slowly start going back to the starting position as you inhale.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sternum Chin-Up
The sternum chin-up is an advanced variant of the classic pull-up where you pull your body much higher, until the lower chest touches the bar, while strongly arching the spine. This demanding movement intensely strengthens the lats and improves thoracic mobility, reserved for those who already have excellent mastery of the classic pull-up.
check_circleBenefits
- check_circleIntense lat strengthening through a large range of motion
- check_circleImproves thoracic mobility and arch
- check_circleExcellent test of back strength and control
lightbulbExecution tips
- lightbulbFirst master 10-12 clean standard pull-ups before attempting this variant
- lightbulbArch the spine progressively, without forcing it all at once
- lightbulbKeep your gaze slightly upward during the pull
warningCommon mistakes
- warningAttempting the exercise without a solid base in standard pull-ups
- warningExcessive arching that stresses the lower back
- warningUsing leg momentum to assist the pull
helpFrequently asked questions
Does this exercise require a lot of strength?expand_more
Yes, pulling strength well above the classic pull-up is needed, along with good thoracic mobility.
What are the risks with poor technique?expand_more
Excessive, poorly controlled arching can stress the lower back; progress step by step and stop if you feel discomfort.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.