The pectoral pullover is a very old auxiliary exercise for working out the chest, in order to stretch it and increase its volume.
Indeed, cell expansion is possible due to this effective and unique exercise. Pullover for chest muscles with a dumbbell or barbell allows you to realize this. It is important to know when and where it is applied, what biomechanics of the exercise.
Content
Applications and benefits
A pullover is used in bodybuilding and fitness, but now it is quite rare.
The main advantage is that it opens the way for stretching, enlargement of the chest. In terms of purpose, the movement is somewhat similar to the Raider deadlift, the ultimate goal of which is also to expand the chest.
But only one pullover does not allow you to pump up your chest. This exercise has a slightly different purpose. It's more of a side job than a main job.
It should be performed in combination with other chest exercises.
What muscles work
So what's pumping the pullover. Involved in the work:
large chest;
broadest back;
triceps.
But that's not the only thing that works. Serratus anterior, intercostal muscles, diaphragm are also used, shoulders and brachialis assist.
If you are already at the age when the skeleton is no longer growing, or you are simply of the opinion that the expansion of the "skeleton" is not possible, you still should not refuse a pullover. This is a great option to work out important muscle groups.
The exercise can be safely included in the final stage of the workout, when the upper body and chest are being worked out.
Pullover technique
There are several options for this exercise.
The first technique involves using a dumbbell, the second option involves doing it with a barbell. Let's look at the first type first. The first step is to go to the bench and take a supine position.
It can be either a horizontal or an inclined bench, in the second case, the emphasis moves towards the latissimus dorsi.
There is another variation of the pullover, in which the arms must be kept straight or bent at the elbows.
Traditional movement options are the most acceptable. Here's what you need to do with a dumbbell:
- Take a lying position across a horizontal bench. That is, the body should be perpendicular to the bench.
- Carefully take the dumbbell with your hands, while the equipment is covered by the bottom of the disk, the neck passes between the crossed thumbs. Direct your palms away from you, and the second disk should hang freely.
- Inhale and slowly lower the dumbbell back and down behind your head. In this case, only the shoulder joints should work.
- The chest should stretch as much as possible at the lowest point. Do not lift the pelvis up, which can reduce the effectiveness of the stretch.
- Raise the dumbbell to the starting position, exhaling and feeling the contraction of the muscles.
- Perform the required number of repetitions. Beginners need to do 10-12 repetitions, and the weight is not at all large. for example, an empty bar from a barbell.
Mistakes
Strong bending of the arms when performing.
Excessive weight, which creates excessive pressure on the shoulder joints and violates the technique.
Incorrect body position.
Question \ answer about pullovers
What is developing?
The chest expands
How to do it right?
Stretching exercise should be carried out with all safety measures and precautions. It is worth familiarizing yourself in detail with all the rules, variations of its implementation, in order to understand which method is best for you.
What are the main benefits?
Growth in chest volume is perhaps one of the main benefits of performing this movement. Efficiency is proven in practice.
For whom is it suitable?
The pullover is suitable for girls, guys, you just need to choose the right weight and design to feel comfortable and confident.
Conclusions
It is advisable to put a pullover after the main basic exercises. Usually at the end of chest training, but you can also, for example, after breathing squats, to expand the chest.
Useful Links
https://www.youtube.com/watch?v=ZhPOEQJRzBU
https://www.youtube.com/watch?v=3QiBnN2r51I
