Build a bigger chest with pull overs

Use the following steps to perform pullovers correctly

  • Lie perpendicular to the bench press, with only your shoulders supported
  • Your feet should be flat on the floor, shoulder width apart
  • Your head and neck should hang over the bench
  • Your hips should ideally be at a slightly lower angle than your shoulders
  • Grasp the dumbbells with your hands crossed in a diamond shape using your thumbs and pointer fingers (palms should be facing the ceiling)
  • The movement starts with the dumbbell over your chest, elbows bent 10–15 degrees (do not let this angle change throughout the entire movement)
  • Take in a deep breath, hold and slowly lower the weight backward over your head until the upper arms are in line with the torso, parallel to the floor
  • The weight travels in an arc-like motion toward the floor
  • Exhale and pull the dumbbell back over your chest, purposely squeezing the chest
  • Hold for a second, and then repeat the exercise

Do this movement with great purpose, focusing on the stretch and feel of the movement, keeping reps in the 12-plus range. If you have a history of shoulder problems, take great care when introducing this exercise. Unless you are injury-free and have a respectable amount of shoulder flexibility, you may need to start with very light weight or avoid it altogether.

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