The dumbbell pullover develops your chest through shoulder extension, unlike pressing movements where you push weights away from yourself. For those that may not known, the pullover denotes a lost, tried and true exercise from the bodybuilding days of the 60’s, Arnold’s era.How Dumbbell Pullovers Improve Chest Developmentĭumbbell pullovers are an effective but overlooked exercise for chest and lat development, core strength, full-body stability, and shoulder stability. To learn how to perform the pullover to emphasize chest and lats, refer to any number of articles posted, T-Nation, Poloquin Group, etc. To learn how to perform the exercise to target the long head of the triceps, lookup Paul Carter’s video on YouTube. BTW, all three methods are going to have some effect on the abdominal muscles to some degree since you are essentially stretching the area along the center of the abdominal wall. Return or perform the concentric part of the movement by extending the elbows then pulling the shoulders forward to return to the starting position. To emphasize triceps, maintain a soft flexion in the elbows b4 lowering the barbell/dumbbell to 180 degree shoulder flexion at which point lower the barbell/dumbbell as much as you can using elbow flexion. This in turn well serve to target the lats more than the chest in performing the pullover. To emphasize lats, you need to provide a certain amount of elbow flexion throughout the movement without turning the exercise into a triceps extension. Return to the starting position maintaining the same amount of elbow flexion. Begin the exercise by extending the arms back lowering the barbell or dumbbell as far as you can behind the head while maintaining soft elbow flexion throughout the exercise. To emphasize the chest, lay down on a flat bench holding a barbell/dumbbell with arms extended directly above the head/chest. An increase in the flexibility of this region will benefit all other related exercises in your weight lifting routine.ĭepending upon how you perform the pullover will determine the muscle group most effected, i.e., chest, lats, or triceps. #3 Improve FlexibilityĪlthough the dumbbell pullover is no substitute for a stretching routine, the stretch involved in performing the technique is effective for maintaining or improving flexibility and range of motion in your chest and shoulder region. Poorly developed stabilizer muscles can be a “weak link” that causes a plateau. Stabilizer muscles don’t actually do the work to move the weight, but they support the muscles that do by holding them steady or balanced. The dumbbell pullover clearly does your chest justice, but it’ll also test many stabilizer muscles throughout your body spefically those in the abs, upper back/scapular region and the gluteal muscles. I should note, though, that contrary to populare belief, this exercise does not work the serratus anterior (the “rib muscles”), at least not in any substantial manner. So get ready for thicker chest and back muscles. Listed below are the top dumbbell pullover benefits: #1 Build Upper Body MuscleĪlthough it’s considered to be among the isolation chest exercises (since it’s a single-joint movement), it also effectively works the triceps and lats. The dumbbell pullover offers a few key benefits that you can experience if you are among the best candidates for this movement (i.e. If you are planning to add this exercise to your routine, be sure that you know how to do the dumbbell pullover. Discover the dumbbell pullover benefits and see how this isolation chest exercise might be able to help you reach your goals faster.
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