![]() So you could include pullovers with your chest or back workouts. ![]() Add weight to the exercise in a gradual progressive fashion, but never at the expense of sacrificing your exercise form.ĭepending on your body structure and how you do the exercise you may feel it working the chest, or you may feel it working the lats, or a combination of the two. The pullover is a stretching exercise, so you'll make better gains from using a moderate weight, higher reps, and really working through a full range of motion. But you can pick the one that feels the best for you, or if you have no preference you can alternate back and forth between both variations. I personally feel that the dumbbell pullover stretches the chest a bit more and the barbell pullover places a little more emphasis on the lats. One is not necessarily better then the other, both work well. There are two basic variations to the pullover, the barbell version and the cross bench dumbbell version. For this reason I sometimes feel that training with limited gym equipment can be a blessing in disguise. So from having limited equipment I tried to include as much training variety as I could using basic free weight barbell and dumbbell exercises. The main reason I even did this exercise was the fact I started training in a simple home gym and didn't have access to a lot of the fancy machines that are so common in most gyms today. I was fortunate enough to have included pullovers as a regular exercise in my workouts from the start and I think this has certainly helped me to develop a large rib cage and good chest expansion, which is clearly seen when I hit a side chest pose as in the pic above. So if you have a well built frame underneath, the muscles of your chest, shoulders, lats, and arms will look much more impressive. Your rib cage is the frame work that supports all your upper body muscles. But by adding pullovers to your routine you can help fill out and expand your rib cage and correct this problem. It's actually quite common to see a guy with muscular arms and shoulders stacked on a slim chest and torso. I know from the majority of people that I see at the gym that very few of them have a well developed torso. This can really help add thickness and depth to your torso, which is one area that a lot of people lack these days. The main benefit from pullovers is that they help expand the rib cage and work all the supporting muscle groups along the torso, chest, lats, arms, and shoulders through a full range of motion. But gradually over the years this exercise got pushed to the wayside and is hardly ever done by the average gym goer. ![]() In fact, way back in the old days before the invention of bench presses with upright racks for holding the bar, guys would do a barbell pullover, lifting the bar from the floor to their chest, and then do their bench presses. Yet back in the "Pumping Iron" days of bodybuilding it was a staple in almost everyone's routine. The pullover is an exercise you seldom see done in the gym anymore. Dumbbell Pullovers - A Forgotten Exercise That Can Add Inches Of Solid Mass To Your Chestĭumbbell Pullovers (A Forgotten Exercise That Can Add Inches Of Solid Mass To Your Chest)
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