DUMBBELL PULLOVERS lie perpendicularly on a flat bench. Once the dumbbell is behind your head use your chest to bring the dumbbell back up over your chest squeeze.
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Lie across the flat bench with your shoulder blades resting on a flat bench and your body extended out perpendicular to the bench feet flat on the floor to stabilize your lower torso and knees bent.
Flat bench pullover. In this exercise index video I go over the dumbbell pullover. You can do the dumbbell pullover without an exercise bench. Compared to the traditional flat bench press pullovers activate.
Dumbbell Pullover Instructions Sit on the seat of a flat bench with a dumbbell in your hand. Begin by lying on your back with your knees bent and your feet planted on the ground. In fact the only similarities between the chest press and the pullover are the near-equal activation of the posterior or rear deltoid the same muscles you work with rear delt flyes.
But this is not like the pullovers you normally see me do for back. Grasp a pair of dumbbells with an overhand grip and extend your arms straight up above your chest. 1 Build Upper Body Muscle.
It also effectively engages the pecs and triceps but in addition activates the lats due to the change in the load angle and a significant increase in the range of motion. By pulling the dumbbell f. The dumbbell pullover works your chest from a whole different plane compared to the bench press chest flys and dips.
Some people shouldnt do this exercise. Both pec heads about half as much. Roll over and grab the dumbbell choking up on it almost as if you were throwing a two handed pass.
About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features Press Copyright Contact us Creators. DB Pullover Targets Chest Muscles If there is one muscle group that gets tasked with the most work in the db pullover its your chest muscles. Hold one dumbbell with both hands your palms flat against the top inner plate.
Squeeze your lats as you slowly bring your arms back until the dumbbells touch the ground. Hold a dumbbell above your head with your arms extended. Keep feet about shoulder width apart or slightly wider and make sure only your upper back is touching the bench.
In terms of maximum efficiency a dumbbell pullover in a reclining position is much more beneficial than on a flat bench. Dumbbell Pullover Benefits The dumbbell pullover offers a few key benefits that you can experience if you are among the best candidates for this movement ie. Lay down flat on the bench so that your head is at the top of the bench and your neck and back are supported.
Then lay horizontal across the bench forming a small t against it. Slowly bring the weight down by bending at your shoulders until you feel a stretch in your upper chest muscles. The dumbbell pullover exercise works muscles in the upper body including the pectoralis major pectoralis minor latissimus dorsi triceps and abdominal muscles.
Hold a lighter dumbbell about 20 lbs with both hands while straightening your arms overhead. Upper arm flexion like when you are picking up a child Upper arm extension when putting the child back down. Listed below are the top dumbbell pullover benefits.
Start by placing your dumbbell next to you on a flat bench. Hold the dumbbell in both hands by the handle or by gripping the inner plate of the dumbbell. Dumbbell Pullover Exercise Guide.
The triceps nearly twice as much. Here are some of the other shoulder movements your chest is responsible for. How to do Incline Dumbbell Pullover Start the exercise by lying on a bench inclined at an angle of 30 degrees with your face upward.
Keeping your arms relatively straight lower the dumbbell behind your head stretching the muscles in your back. Hey guysYou know I love reading your comments and answering your questions but recently one of you asked me if I did cross-bench pullovers and I knew I had.
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