Sternum Chinups
For sternum chinups, position yourself as you normally would for regular
chinups.
With your arms slightly bent and your body motionless, lift yourself up towards the bar while at the same time leaning backwards.
At the top of the movement, you should be pulling your chest towards the bar instead of your chin. Hold this position for a moment, then return to the starting point under control.
Tips
* This exercise develops the latissimus dorsi and teres major. Leaning back and raising the chest to the bar mainly works the upper and central portions of these two muscles, building the bulk of the back. This is in contrast to regular chinups, which develops the lateral portions of the latissimus dorsi. The rhomboids and lower part of the trapezius are also used fairly intensely in this movement.
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