Pullovers strengthen and develop a large part of the upper body, including your chest, back and arms. The pullover exercise is often performed using dumbbells or barbells, but can also be performed using the pullover machine. The pullover exercise makes a great addition to your chest or back workout program.
Muscles Used
The pullover develops the pectoralis major and minor muscles, the triceps brachii long head, teres major, latissimus dorsi, serratus anterior and rhomboids. Pullovers, particularly dumbbell pullovers, work to stretch and expand the rib cage, according to Arnold Schwarzenegger, author of the "Encyclopedia of Modern Bodybuilding." This is beneficial if your goal is to develop your pectoral muscles.
Execution
Pullovers are performed by lying on a bench with your feet flat on the floor. Hold a light dumbbell with both hands on the undersides of the upper plates. Inhale and lower the weight behind your head, slightly bending your elbows. Exhale and slowly return to the starting position. When using a light barbell, take an underhand grip shoulder-width apart when performing the exercise. Lying across a flat bench with your pelvis lower than your pectoral girdle will allow for a greater stretch in your rib cage, according to Frederic Delavier, author of "Strength Training Anatomy."
Workout Suggestions
Since pullovers strengthen the back and chest muscles, they could be included in either workout. Pullovers performed on chest day should be done after your heavy lifting exercises, such as bench press or dumbbell chest press. When performing pullovers on back day, train them using a barbell when you wish to work the latissimus dorsi muscle. Perform three sets of 12 to 15 repetitions using a light weight will effectively train the chest and back muscles.
Considerations
Range of motion will vary from person to person on this exercise, but begin by using a light weight to achieve a full stretch without sacrificing form. Pay close attention to your breathing technique during this exercise. This will allow for a greater stretch of the rib cage. Do not begin to increase the weight during this exercise until you have mastered the proper technique, and always have a spotter available in case you cannot complete the exercise.
References
- ExRx: Barbell Pullover
- "Encyclopedia Of Modern Bodybuilding;" Arnold Schwarzenegger;1985
- "Strength Training Anatomy;" Frederic Delavier; 2001
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