Chest pull-up (sternum pull-up)
For ordinary pull-ups, you only need to pull your chin, or at most your collarbone, over the bar. The chest pose goes one step further. When your collarbone touches the bar, try to lean your body back so that your sternum touches the bar. Pull-ups in this position specifically target your lats.
Exercise parts:Trapezius, latissimus dorsi and biceps
Action essentials:
1. Hold the horizontal bar with a wide grip (palms facing forward) with both hands, and lift both feet off the ground. Both arms droop and straighten the body naturally.
2. Use the contraction force of your latissimus dorsi to pull your body up. When your collarbone touches the bar, try to lean your body back so that your sternum touches the bar. Stay still for a second to fully contract your lats.
3. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging. Repeat.
Note: When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Do not let the body swing when pulling up. Feet cannot touch the ground