#Chest pullover how to#

This is the start position.įrom there, slowly lower the weight back and down behind your head in a smooth and controlled arc until you feel a good stretch in your lats (the upper sides of your back).ĭon’t lower it too far back or you’ll risk damaging your delicate shoulder joints. The decline bench dumbbell pullover works your chest, triceps, and lats with more intensity than the basic version, giving your back and chest muscles a. Hold a dumbbell in both hands with straight arms directly above your chest. Lie flat with your glutes and upper back pushed hard into the padded bench, with your feet planted firmly on the floor. The best way to get six-pack abs – your questions answered!

#Chest pullover how to#

Here’s how to do the dumbbell pullover so you can start making major changes to your physique!

The fact it works all these very important muscles at the same time, building muscle size and definition where you want it most, means including dumbbell pullovers in any chest-and-back split, or in an upper-body session, is a no-brainer decision if you want the most effective possible workout. It also hits your serratus anterior (those finger-like muscles on each upper side of your rib cage whose visibility means you’re both getting lean and know how to lift weights properly), and to a lesser extent your triceps and anterior deltoids. The dumbbell pullover is one of the best upper-body exercises because it works your pectorals (chest) and latissimus dorsi (lats) at the same time. The chest and tricep workout for a broader chest and bigger arms Why? Because you’re missing out on one of the easiest and most effective ways to add lean muscle mass across the whole of your torso. Lie perpendicular to bench with upper back on backrest. Lean back and flick dumbbell to shoulder, and extend hips. The move’s disappearance from modern gyms is a real shame, especially for you if you never do it. Crouch down with back against side of bench with dumbbell on knee. It used to be a staple exercise during the golden age of bodybuilding used by Arnold Swarzenegger and his contemporary rivals to build serious upper body size, strength and definition. The dumbbell pullover is an increasingly rare sight in most gyms these days. Master the dumbbell pullover – one of the few exercises to work your chest and back simultaneously – to transform your torso and build a more athletic body, says New Body Plan’s Joe Warner