Pullovers

K

Karky

2
I decided to switch from flys to pullovers for isolating my chest at the end of my workout, just to get some variation. And i know they hit the lats too.

Ive seen them called "bendt arm pullover" aswell. Whats the difference in muscle activation between bendt arm and not bendt arm?

Also, how far back should i allow the movement to go back behind my head before i bring the weight up again? The weight can obviously pull my arms further down behind my head than i can push them there myself without any weights, should i allow this to happen, or should i stop when i hit the end of my "natrual rom"?
 
Here is a pullover and a bent arm pull over

Barbell Pullover

Barbell Bent Arm Pullover

It does involved good chest usage . As you can see on the list the Latissimus Dorsi is the Prime mover of this exercise on both accounts. I find with a bent arm pull over you will get a little more lower chest and tricep synergy then with just a straight pullover.

What is your chest work right now?
 
theleip said:
Here is a pullover and a bent arm pull over

Barbell Pullover

Barbell Bent Arm Pullover

It does involved good chest usage . As you can see on the list the Latissimus Dorsi is the Prime mover of this exercise on both accounts. I find with a bent arm pull over you will get a little more lower chest and tricep synergy then with just a straight pullover.

What is your chest work right now?
Click to expand...

I do 3 fullbody workouts a week
1. day its Inclined bench press 8-12 reps 3 sets
2. day its flat speed bench press, where i use around 50% of my 1rm and do 5 reps really fast for 4 sets
3. day is flat bench where i do 4 sets of 6-8 reps
I will now be adding a coupple sets of pullovers to each of those days.
The reason i type rep ranges is because i do each set very intense, and i dont reduce the weight the next set, so i cant do as many reps.
 
How far down you go depends on what you are trying to accomplish. If you are trying to build muscle then you don't need to go all the way down, but if you are trying to stretch your shoulder joints and/or expand your rib cage then go as far down as you can. I always go as far down as possible, like with most all exercises I think the maximum safe ROM is generally the best practice.
 
If your bones are still growing you may be able to make a big improvement. In fact, following a high rep set of breathing squats (so you are already breathing heavy) with stretching pullovers is one of the best ways to expand your rib cage, as well as stimulate growth hormone release naturally.

To enhance the effect you can use a round bench, all the hard core weight training gyms used to have them, but they seem to have gone out of style with all the smith, nautilus and hammer strength machines filling up most gyms now.
 
Most people's bones don't totally stop growing until 20 or so. Even after 20 you should be able to make some improvement, just not as much as if you were 14-17ish.
 
I finally found this picture:

roundbench.jpg
 
The dude in that picture works out in his undies hahahahahaha :D

More to the point if I ever do pullovers which is quite rare I do them with dumbells.
 
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