1. Get an Upper Body Boost
The pullover stretch improves the strength of many of the upper body muscles when you do it correctly. It also gives a full range of motion and improves shoulder mobility and strength. This exercise is a great complement to bulk-developing exercises like the bench press because it helps relax those tight shoulders and aids in improved posture.
2. Work the Chest
The pullover stretch is a great workout for the chest muscles. Do the exercise slowly and deliberately for the most effective workout. You need to keep your focus on the elbows so they stay in a semi-bent locked position if you aren't laying full body on the bench. When you lay full body on the bench, keep your arms straight.
3. Make the Body Into a V
When you use the pullover stretch with heavier dumbbells or barbells, you can create the V-taper that only a highly developed back can do. It doesn't take much, but use the heaviest dumbbells or barbells that you can handle.
4. Let Your Bottom Hang
Lay your upper body, back down, on the bench with your body perpendicular to the length. Bend at the knee with your bottom unsupported by the bench and with your hips slightly flexed. The barbells or dumbbells should be on the ground on the other side of the bench a little further than the top of your head. Reach down and pick them up and raise them directly above the head. Keep the elbows bent slightly, lower barbells or dumbbells with the arms slightly bent back down toward the floor until they are slightly lower than the head but don't touch the floor. Hold for a count of 60 and raise. Return to the position above the head and repeat.
5. Lay Flat Instead
Lay with the body flat on the length of the bench. Keep your knees bent so that the back doesn't arch. If you use dumbbells put the two fists together so that the dumbbells are next to each other. Lower the dumbbells or barbells slowly overhead as you breathe in while you keep your arms straight. Use the abdominal muscles to keep the back from arching. This not only helps you do the exercise but also helps the abs. Be aware of the tension in your shoulders as you stretch behind your head. If you feel too much stretch in the shoulder, stop at that point and bring the barbells or dumbbells back to start position. Make sure you keep the shoulders flat and avoid the urge to hunch them up. Use your abdominal muscles to keep the back flat. When the dumbbells or barbells are directly above, pause a second and begin again.
