What is a sensible starting rep range for the sternum chin-up, and what should I be able to do first?

Two to three sets of 3 to 5 reps is a realistic start, since the extra lean-back range makes each rep far harder than a standard chin-up at the same rep count. You should already do 8 to 10 clean regular chin-ups before adding the progressive arch this version demands of the shoulders and elbows.

What can I use instead of a pull-up bar for the sternum chin-up?

A doorway pull-up bar or a sturdy playground bar works fine, since all the exercise needs is something overhead you can hang and pull from with an underhand grip. If no bar is available at all, an underhand-grip inverted row under a sturdy table or a low bar trains the same lats and biceps, just without the extended lean-back range.

What is the sternum chin-up good for, and when should I stick with regular chin-ups?

The extended range and heavy scapular depression build back thickness and pulling strength through territory a standard chin-up never reaches, which suits lifters who already pull well and want a harder variation. Stick with regular chin-ups if your elbows or shoulders feel cranky, since the deeper arch and range here ask more of both joints.

Advanced

Sternum Chin-Up

Instead of stopping at chin height, you progressively lean back and keep pulling until your sternum touches the bar, driving a deep contraction through the lats and lower traps at the top. The extended range and heavy scapular depression make it far harder than a standard chin, so it is an advanced movement for lifters who already own clean reps. It builds thickness and pulling strength through a range most people never train.

Equipment: Pull-Up Bar
Body part: Back, Lats
Type: Strength
Browse by muscle: Latissimus Dorsi
Browse by movement: Vertical Pull

How to do it

1
Take a shoulder-width underhand grip on a pull-up bar and hang with arms extended.
2
Pull yourself up while gradually leaning your head and torso back away from the bar.
3
Keep driving your elbows down and back so your body arches and rises toward the bar.
4
Continue until your lower chest or sternum makes contact with the bar.
5
Lower under control back to a full dead hang, keeping tension in the lats.
6
Reset your grip and posture before the next rep.

Tips

Think about pulling the bar down to your chest rather than pulling your chin over it.
Lean back progressively as you rise so the arch builds smoothly instead of jerking.
Build up with regular chin-ups first; the extra range is very demanding on the elbows and lats.

Variations

Common mistakes

The lean back happens all at once near the top instead of building gradually through the whole pull, turning a controlled arch into a last-second lunge at the bar.
The kip or leg swing sneaks in to help generate the extra height this version needs, borrowing momentum instead of building the lat and lower-trap strength the movement is for.
Stopping the rep once the chin clears the bar, out of habit from regular chin-ups, skips the entire extended range that makes this variation worth doing.
A cranked-back neck helping the chest reach the bar substitutes neck extension for the shoulder and torso arch that should be doing the work.
Regular chin-ups that aren't yet strong and controlled leave the elbows and shoulders unprepared for the unfamiliar positions this variation demands.

Frequently asked

What is a sensible starting rep range for the sternum chin-up, and what should I be able to do first?: Two to three sets of 3 to 5 reps is a realistic start, since the extra lean-back range makes each rep far harder than a standard chin-up at the same rep count. You should already do 8 to 10 clean regular chin-ups before adding the progressive arch this version demands of the shoulders and elbows.
What can I use instead of a pull-up bar for the sternum chin-up?: A doorway pull-up bar or a sturdy playground bar works fine, since all the exercise needs is something overhead you can hang and pull from with an underhand grip. If no bar is available at all, an underhand-grip inverted row under a sturdy table or a low bar trains the same lats and biceps, just without the extended lean-back range.
What is the sternum chin-up good for, and when should I stick with regular chin-ups?: The extended range and heavy scapular depression build back thickness and pulling strength through territory a standard chin-up never reaches, which suits lifters who already pull well and want a harder variation. Stick with regular chin-ups if your elbows or shoulders feel cranky, since the deeper arch and range here ask more of both joints.

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