PullOver- Chest Exercises
a pullover is a chest building exercise also used
for training muscles of the back.
A pullover is a superb lift for developing strength
and mass specifically in the upper back and chest.
As long as you keep the emphasis of the weight
on the upper back and chest and do not let it
move to the shoulders and rotator cuffs, things
will go that way.
bodybuilders use this upper chest exercise
as an accessory lift, any more than not
going heavy enough with it.
this dumbbell chest exercise, be sure to
have a good spotter when going heavy as
nobody wants to drop a huge dumbbell on
his or her head.
The straighter you keep
your arms, the more a pullover works the
Plus the more you bend the arms,
the more this chest muscle exercise works
the upper and inner chest. Begin by choosing a heavier dumbbell and lie face
up on a step or bench. Remember to first suspend
the dumbbell in your grip straight up overhead.
Using control and maintaining back contact with
the bench, slowly lower the weight behind your
head in a semicircular motion, descending as low
as you can without pain.
Squeeze your back to
pull the weight back up to starting position.
Remember to keep your elbows in when performing
such dumbbell chest exercise.
A more challenging variation for this chest building
exercise is the use of pullovers with the tube
Start by attaching tube to a sturdy
object near the floor, and then position the step
or bench in front of the tube.
Intertwine the tube around a medium dumbbell
and maintain a grasp of the weight as you get
Then gently lower the weight behind
you, keeping the elbows bent.
Descend as far as
your flexibility allows and contract the back
to pull the weight back up.
Be very careful with this move: if you find the
tube sags at the bottom of the movement, you can
turn the dumbbell, wrapping more of the tubing
It should be of note that only those adept at
dumbbell pullovers should add any type of tubing
to this exercise.
Do not opt for reaching back
behind you to pick up the weight; simply remove
the tube and do it with the dumbbell or skip the
This chest exercise can be for the man or woman