Just did sternum chin ups 10 minutes ago...WOWWW...

[Doenitz79]

Heard about this exercise on T-nation and it seems pretty easy from what I read.(Oh well...)

So I decided to try it out as part of my "grease the groove" chin up routine.Usually I perform 6 sets of 6 non to failure reps for standard chins.I set myself a target of 4 sets of 6 reps for sternum chins.

All in all,this chin variant is a whole new ball.I could feel this movement is a lot different and more taxing in the first 3 reps of my 1st set.I had to terminate the set at rep 5 because I know rep 6,if executed,would be to utter failure.To cut a long story,I only managed to do 3 sets of 5,5,4.Yes,I reached utter failure at Rep 4 in Set 3 and indeedthis rep was not performed strictly as my chest barely touched the bar.

So much for my target of 4 sets of 6!

Way to go sternum chins!


This is the link to the T-nation articles on back training.

http://www.t-nation.com/findArticle.do?article=278back2
http://www.t-nation.com/findArticle....le=body_85back

[papi93]

http://www.t-nation.com/readTopic.do?id=459477&pageNo=0

I was shocked when I didn't see exercises like the deadlift, bent-over, t-bar row, and kneeling db row on the list. My brother has always believed that you could develop an impressive upper back with a back routine of various pull-ups and chin-ups. He may not have the thickness I have but his overall development is more impressive. This article is great because it really gets me thinking.

[Doenitz79]

http://www.t-nation.com/readTopic.do?id=459477&pageNo=0

I was shocked when I didn't see exercises like the deadlift, bent-over, t-bar row, and kneeling db row on the list. My brother has always believed that you could develop an impressive upper back with a back routine of various pull-ups and chin-ups. He may not have the thickness I have but his overall development is more impressive. This article is great because it really gets me thinking.

I think there is no clear definition between "back width" and "back density" exercises.If you increase your poundage on the row,your back as a whole becomes bigger and hence it would look wider also.

[papi93]

I think there is no clear definition between "back width" and "back density" exercises.If you increase your poundage on the row,your back as a whole becomes bigger and hence it would look wider also.

Do you incorporate horizontal pulling movements (rows, etc.) or just vertical pulling movements (pullups, etc.)?

[Doenitz79]

Do you incorporate horizontal pulling movements (rows, etc.) or just vertical pulling movements (pullups, etc.)?

I do rows in the gym.(3 times a week)

I do vertical pulling movements in the fitness corner near my place(4 times a week)

non to failure of course.

used to do heavy rackpulls,but have stopped doing 'em coz my traps are overpowering my delts...

[papi93]

I do rows in the gym.(3 times a week)

I do vertical pulling movements in the fitness corner near my place(4 times a week)

non to failure of course.

I don't think I ever seen anyone do weighted sternum chinups. You couldn't use a chin belt but I imagine you could use a weight vest.

[Doenitz79]

I don't think I ever seen anyone do weighted sternum chinups.

Now you have unwittingly set a target for me....Hehe.

[papi93]

Now you have unwittingly set a target for me....Hehe.

Now that is an exercise worthy of a video!

[Doenitz79]

Now that is an exercise worthy of a video!

I did I can do 2 strict reps with a 10kg(22lb) weight right now.

[superdrool]

uh..thats how I always did my chins..I didn't know they were an exercise with a name of its own and was thinking that I was doing chins with bad form. lol well I'm glad I was doing something right the whole time after all.

[papi93]

I did I can do 2 strict reps with a 10kg(22lb) weight right now.

Do you know how to link the video here?

[Doenitz79]

Do you know how to link the video here?

I don't have a chinning bar and 10kg dumbbell with me right now...Haha

By the way,what would be a decent number for sternum BW only chins?

[papi93]

I don't have a chinning bar and 10kg dumbbell with me right now...Haha

By the way,what would be a decent number for sternum BW only chins?

Not sure. I don't remember reading anything on that subject. Sorry about that.

[md3sign]

Are you supposed to aim for touching your sternum to the bar with this?

[papi93]

Are you supposed to aim for touching your sternum to the bar with this?

Yes you are.

[md3sign]

Sounds hard. I'll have to try it. Hope I don't look like DW trying

[aiwass]

http://www.t-nation.com/readTopic.do?id=459477&pageNo=0

I was shocked when I didn't see exercises like the deadlift, bent-over, t-bar row, and kneeling db row on the list.

The example with Dave Tate and Louie Simmons having huge backs due to squatting a lot...

DEADLIFTS, anyone?

[papi93]

The example with Dave Tate and Louie Simmons having huge backs due to squatting a lot...

DEADLIFTS, anyone?

I'm confused. What do you mean? Sorry about that.

[Doenitz79]

Now I feel DOMS in my traps,mid back and (surprise surprise) my abs.I guess it is because I tensed them a lot last night.

[aiwass]

I'm confused. What do you mean? Sorry about that.

I just meant it was kind of a faulty argument. They use powerlifters as an example of people getting massive backs from heavy squatting. However, said powerlifters can probably attribute most of their back development to deadlifts.

[G_Train]

Damn they look hard, kudos to anyone who can do 'em.

[papi93]

I just meant it was kind of a faulty argument. They use powerlifters as an example of people getting massive backs from heavy squatting. However, said powerlifters can probably attribute most of their back development to deadlifts.

Ok, I understand now. Thanks for clarifying.

[ShreddedShruggin]

I don't like them. I think that most people, when approaching failure, tend to hyperextend their backs in order to help with the pull. If you want to do a row, do a row. If you want to do a pull up, do a pull up. But i don't see why you'd have to try to do both in one exercise. Just my opinion of course.

-Grimface

[Radok]

I think it's a very good exercise. I do them whenever I do pullups really, I do about 3x10 of it.

Still Shruggin, you must have a mental disorder if you hate drunk chicks. They are the best. However, you also hate James Blunt so that kinda makes up for it.

[darklight79]

Sounds hard. I'll have to try it. Hope I don't look like DW trying

Nobody can possibly copy the unique style DW has when he lifts. Don't worry.

[ShreddedShruggin]

Still Shruggin, you must have a mental disorder if you hate drunk chicks. They are the best. However, you also hate James Blunt so that kinda makes up for it.

Oh yeah, nothing like dirty, used goods to make my day.

-Grimface

[Charged]

They dont deadlift very often only 2-3 weeks out from a meet, they do however use GM's

[Radok]

Oh yeah, nothing like dirty, used goods to make my day.

-Grimface

Nah, you don't tap it, you just play with them. They're fun.