Pullover
Overview of the exercise
The chest pullover exercise is a classic strength training move that targets the muscles in your chest, as well as your triceps and lats. It involves using a barbell or dumbbell to perform a pulling motion over your head, which activates and strengthens these muscle groups.
This exercise can be incorporated into a variety of workouts, including upper body, full body, and chest-specific routines. It is an effective way to improve your upper body strength and build a strong, defined chest. Additionally, the chest pullover can help improve your posture and core stability, making it a versatile and beneficial exercise for overall fitness.
Exercise Profile:
Muscle Group Targeted: Chest
Equipment: Barbell & Dumbbell
Mechanics: Compound
Experience Level: Intermediate
Secondary Muscles hit: Shoulders, Triceps & Lats
Instructions:
- Begin by lying on a flat bench with your head facing the end of the bench.
- Grasp a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Lift the barbell off the ground and extend your arms straight above your chest, keeping your elbows slightly bent.
- Inhale and slowly lower the barbell behind your head, keeping your elbows bent and close to your body.
- Exhale and use your lats and triceps to pull the barbell back up to the starting position.
- Repeat this movement for the desired number of repetitions.
Make sure to keep your core engaged and your lower back pressed against the bench throughout the exercise.
To increase the difficulty, you can use a weight plate or dumbbell instead of a barbell.
Remember to use a weight that is appropriate for your fitness level and to use proper form to avoid injury.
Pullover Tips
- Use a light weight to start, as the chest pullover exercise can be challenging for those new to it.
- Keep your feet flat on the ground and your lower back pressed against the bench throughout the exercise.
- Engage your core and glutes to maintain proper form and stability.
- Keep your elbows slightly bent as you lower the barbell behind your head.
- Keep your arms straight as you lift the barbell back up to the starting position.
- Avoid arching your back or swinging the barbell to avoid injury.
- Take a deep breath in as you lower the barbell and exhale as you lift it back up.
- Incorporate chest pullovers into your upper body workout routine for a well-rounded strength training program.
