Sternal Chin-Up

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it somewhere else? Fix it like this

• Feel it in Front of armsPulling with the arms. Hold the bar like hooks (thumb over) and start each rep by pulling the shoulders down.
• Feel it in Forearms / gripGrip gives out first. Use straps or a thumbless grip, and train dead hangs separately.
• Feel it in Neck / upper trapsShoulders creeping to the ears. Pull the shoulder blades down first, then bend the elbows.
• Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
• Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.