Dumbbell Pullovers
Exercise Function:
Dumbbell pullovers will help to expand the rib cage fully. It is also useful to develop the pectorals.
Description:
This is an excellent way to fully expand the rib cage and maximize the girth of your chest. It also works the serratus and lats. It is not typically considered a great exercise for power; however, it is an excellent exercise for building overall size in the chest. This is a favorite of many body builders.
Performance:
While lying with your back across a bench bring a dumbbell with both hands at arms length above your chest. Then lower the dumbbell slowly down behind your head getting a full stretch while fully expanding your chest and rib cage. Quickly “pull” the dumbbell back up into the starting while contracting your chest and lats. Keep your hips as still and low as possible throughout the exercise. You must really attempt to get a big stretch as you slowly lower the weight behind the head to maximize the benefit of this exercise. Inhale deeply and full expand your rib cage while you lower the weight behind your head. This helps to expand the size of your ribcage and encourage overall growth and expanded girth of the chest. It is helpful to have a training partner pass you and take the weight from you while performing this exercise. May people like to do this exercise with a nautilus type pullover machine or a cable machine as well. Developing the girth of your chest is a primary goal of many lifters and athletes. It is a favorite among bodybuilders as well.
Things to Avoid:
Avoid shortening the motion and not getting a full stretch. Be sure to keep the hips stable and low throughout the motion. Make sure to use a secure dumbbell as the weight will be lifted above the head in a vulnerable position. Loose collars could result in serious injury.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
