Unless you are injury-free and have a respectable amount of shoulder flexibility, you may need to start with very light weight or avoid it altogether.īuild a Titan-size chest using the pullover as your finisher.ġ Rest three minutes between sets.
If you have a history of shoulder problems, take great care when introducing this exercise. Hold for a second, and then repeat the exerciseĭo this movement with great purpose, focusing on the stretch and feel of the movement, keeping reps in the 12-plus range.Exhale and pull the dumbbell back over your chest, purposely squeezing the chest.The weight travels in an arc-like motion toward the floor.Take in a deep breath, hold and slowly lower the weight backward over your head until the upper arms are in line with the torso, parallel to the floor.The movement starts with the dumbbell over your chest, elbows bent 10–15 degrees (do not let this angle change throughout the entire movement).Grasp the dumbbells with your hands crossed in a diamond shape using your thumbs and pointer fingers (palms should be facing the ceiling).Your hips should ideally be at a slightly lower angle than your shoulders.Your head and neck should hang over the bench.Your feet should be flat on the floor, shoulder width apart.Lie perpendicular to the bench press, with only your shoulders supported.Use the following steps to perform this forgotten move correctly Pullovers round out the developmental picture and should be part of any chest routine – yes, even in the 21 st century. Presses and flyes are great but they don’t give you the whole picture. In other words, if your upper arm is moving in toward the front of your body, in some way, you will involve the chest. Your chest muscles control the movement of your upper arm at the shoulder joint. Maximizing muscular development requires hitting the muscles’ different functions through different ranges of motion and various angles. The problem is that the torque diminishes as the movement rises, so tension dissipates of the lats rather quickly.” In Praise of Pullovers Strength Coach Bret Contreras gave his two cents on the study saying, “I think the pecs are in a better position to actually move the weights, but down in the bottom position, the lats get a good stretch under load. The results demonstrated that the barbell pullover exercise emphasized the pectoralis major more than that of the latissimus dorsi.
The EMG activity of the pectoralis major and that of the latissimus dorsi of the right side were measured simultaneously during the pullover exercise during both the concentric and eccentric phases of the movement. A 2011 study entitled “Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG” published in the Journal of Applied Biomechanics compared the EMG activity of pectoralis major and latissimus dorsi muscles during the barbell pullover exercise, using eight healthy males as subjects. For the answer, you can look to the research. Some debate exists as to whether or not the pullover is a chest or a back move. Modern chests seem to be lagging behind those of the classic physiques that put this move to use on a weekly basis. Maximally developed intercostal muscles will give the illusion of a bigger rib cage when taking a deep breath or holding a pose because the ribs are pulled up by the intercostal muscles. This exercise works not only the chest but also the lats, intercostals and serratus anterior (the muscles of the ribcage). The pullover was a favorite move of some of the greatest athletes of the Golden Era of bodybuilding including The Oak, Reg Park and Franco Columbu. Of the dumbbell pullover, Arnold Schwarzenegger has been quoted as saying, “You will not believe the ache in the sternum that this movement will produce! It literally forces your chest apart and forces it into new growth.” Strong words from the owner one of the most famously built chests of all-time.
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