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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Training Discussion Board
 Can someone please explain, step by step, the proper way to do a pullover
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| Author | Topic: Can someone please explain, step by step, the proper way to do a pullover | ||
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Pro Bodybuilder 
Posts: 307 |
i want to expand my ribcage, but all i feel are my tris working (like im doing skull krushers)  i cant seem to grasp the feeling, i concentrate so hard but still no feeling in chest area.I herd that this workout is for lats, but its good for ribvage expansion right? i have my elbows slightly bent and i go really slow with dumbells, and at the top i try to squeeze. help me out dudes     | ||
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Cool Novice 
Posts: 33 |
OK. a) start really stupidly light ie 10kg bell. b) sit on the end of the bench, clasping the bell between the palms as if in prayer. c)plant your feet and lie back ALONG the bench. Your head will be off the other end of the bench, and the bench will contact your body just below your rear delts. d) raise the bell untill it is directly over your chest. e) KEEP YOUR ARMS ABSOLUTELY STRAIGHT. f) lower the bell over your head toward the floor very slowly until you can lower it no further due to inflexibility, or actual contact with the floor. g) keeping the ARMS LOCKED return the bell to the "over the chest" position. You will feel your lats as you come from the bottom to about halfway (ie level with your head) The rest of the way you should be able to squeeze your pec as if at the top position of a flye. Once you have got this down, and you can feel it, progress to doing them ACROSS rather than along the bench, to allow for a greater ROM, but always keep the elbows as near to locked as possible. That way your triceps simply CAN NOT get in on the movement. The next advance is to move on to a barbell, and widen out the grip. But that is far far away. Good luck and stick with pullovers, they are a great movement for adding size all over the upper body. Cheers, G.  | ||
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Pro Bodybuilder
Posts: 307 |
thanks alot Gforce not alot of people would explain it as well as you did; I guess my problem was that my elbows were bent. thats probably why i felt it so much in my tris. anyways thanks alot, i cant wait untill my next chest workout |
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posted September 10, 2000 01:14 PM
