Pullover is an exercise that aims to develop the latissimus dorsi . In addition, it trains the lower chest well and enlarges the chest. Pullover exercise is used to give relief and good shape to the lower pectoral muscle.
There are two ways to execute a pullover:
1. Lying on the bench.
2. Lying on a bench with only shoulders.
In the first method, you should lie down with the whole body, while bending your legs at the knees. Keep feet firmly pressed to the floor. Take a suitable dumbbell in your hands and lift it above your chest. Hold the dumbbell with both palms below the upper disc. Without bending your elbows, in an arc lower the dumbbell behind your head. Pullover is an exercise that needs to be done slowly to feel how the chest muscles and chest are stretched .
After the dumbbell has dropped to the bottom point, you need to lift it back to its original position. Make sure that the pelvis does not rise. Pullover is an exercise that should be done correctly: with the pelvis lowered, a significant stretching of the chest is provided.
Pullovers are carried out with straight hands: so the effect of the training will be maximum. The movement itself should occur only in the shoulder joint. The rest of the body remains motionless. It is possible to perform pullovers with bent arms, but in this case only muscles will train, and there will be no increase in chest volume.
The second method assumes that the legs bent at the knees stand completely on the floor, and the body rests with the shoulders on the bench. With this position, the athlete makes the
latissimus dorsi and lower pectoral muscles work as much as
possible . It is carried out similarly to the first method. Pullover is an exercise that intensely stretches the chest. This method is especially recommended for increasing its volume.
Experienced bodybuilders claim that the pullover will help to increase the chest volume not only for young athletes, but also for representatives of the older generation. You should only perform it regularly, alternating with other exercises, for example, bench press, wiring dumbbells.
Experiments should be conducted to find out which method is right for you. Some perform a pullover, lying with their whole body on a bench. Some lie down, but their heads hang over the edge of the bench.
If your task is to increase the volume of the chest, select the weight of the dumbbell so that the last repetition is recommended (15 bench presses recommended) in the approach with great difficulty. At the slightest suspicion of injury, the pullover should be discontinued. Do not immediately chase more weight, because it is better to work with less weight and more reps. The number of repetitions should be increased gradually over several weeks.
Get ready for the fact that the chest will be quite painful, especially if you immediately start working with too heavy dumbbells. Perform a pullover - an exercise that will help you acquire a beautiful massive chest!