DUMBBELL PULLOVERS- part of CHEST or BACK routine?

[MonStar1023]

DUMBBELL PULLOVERS- GOOD or BAD? part of CHEST or BACK routine?

I am following the Serious Growth program as many of you already know and I have decided to include crossbench dumbbell pullovers but I cant decide whether to include them in my chest or back routine.

I train back in the morning and chest in the evening so whichever muscle group I include them in, the other will be affected. In other words, if I include them in my morning back workout, by the time I work chest my chest will have already gotten a little stimulation from the pullovers that morning. And vice-versa if I put them in my chest routine my lats will get hit in the morning and in the evening.

Opinions please...
(Mr. X, GenetiKing, Belial, please reply)

 

[smackDATass]

It will hit the chest a little, but use it on your back days.

 

[I'D RATHER BE DEADLIFTING]

First off I think that you better be either on drugs or only doing that routine for a short period of time because Serious Growth can lead to seriously excessive worlkload.

That being said, if you really want to use them, do them with back. They hit your lats, when done right, much more effectively than they hit your chest.

You could also just not do them.

 

[w8liftinglady]

I usually work chest and back on the same day,and I like to use the pullovers after I really work my chest with inclines.I find the stretch I get with the pullovers helps me for the next group of chest exercises.Even though you work the lats,I wouldn't call pullovers a heavy lat exercise...they are more an adjunct,help expand the rib cage,increase flexibility in the shoulder girdle,and provide that very therapeutic stretch to the fatigued pec muscles.<my opinion>

 

[I'D RATHER BE DEADLIFTING]

I realize it was just your opinion, but pullovers will not expand the ribcage. Who told you that, Arnold?

 

[Franco]

LMAO @ LATTY

 

[Robboe]

Pullovers are for back.

If you use them primarily for chest then you are sorely mistaken.

Besides, they're a pretty crap exercise anyway...

 

[punch]

pullover are effective for both chest and lats depending on arm placement. If you keep your arms in a more extended position you will hit the lat area to a great extent, this by the way was one of Dorians favorite excersises. Now, if you keep your arms bent at a greater angle you will hit the pec region more directly. I have been doing these on and off for over 8 years. They work, dont let anyone talk you out of doing them! By the way, this movement will enhance your posture and increase air flow into your lungs.

 

[wrlord]

Chest

I agree with whoever said it depends on placement - on how you're lying on the bench. But classic traditional pullovers are for chest development.

And not for nothing, but Arnold is a pretty damn good authority on bodybuilding.

 

[MonStar1023]

Dumbbell Pullovers

THANKS EVERYONE for the replies I really appreciate it. I was thinking that the muscles activated really goes hand in hand with the placement of your arms. Like when I use stiff-arm dumbbell pullovers really focusing on the stretch at the bottom it tears up my upper/outer lats behind my armpits better then any other exercise. I will include them in my next few cycles of my back routine I think.

I'D RATHER BE DEADLIFTING, yeah I am trying the Serious Growth training I know its a fucking hell of a workload thats the truth. Sometimes I am just like 'fuck I gtg workout again now goddamn.' It definitely takes a load of discipline to stick to a training program like this but from what Ive heard the results are great with this program. I dont know Ill keep posting my journal and let you know if its any good or not. So far I have seen a little gains here and there nothing major though.

 

[Robboe]

Wrlord: Arnold was good, but he was just in the right place at the right time.

He thought that concentration curls would add peak to a bicep. Bull. If this were true, then how come he had more peak on his right bicep than his left? Why didn't he just correct it through concentration curls?

Arnold had good genetics and good drugs, and like some of the pros these days, he didn't know as much as he thought he did.

 

[lynaghgrew]

its a rib cage excercise
i always combine it with squats to get my rib cage really heaving.

 

[Robboe]

What the hell? a rib cage exercise? are you serious?

Be quiet.

 

[I'D RATHER BE DEADLIFTING]

LOL!

How exactly do you work your rib cage?



I do this special version of squats to work my femurs. I have noticed very good improvement in this area based on a recent M.R.I.

 

[WarriorPL]

LOL hahahaha good one I'D RATHER, yeah lyn, how exactly do you do that, fill us in c'mon tell us the secret lol

 

[lynaghgrew]

yes chaps back in the good old days, when people new what they were talking about and used effort and brains rather than just drugs, this was a common superset.

squat heavy as soon as u put down the bar, ly across and bench and do ur cross bench pull overs.

ur rib cage is already heaving from the squatting this excercise actually expands ur rib cage, the rib cage is not fixed as its joined to the sternum by cartiledge . end of story. fact.

and please lads a note for the future , if i dont no what ur talking about dont respond, especially with laughter.

if it was good enough for arnold i think i might be an ok excercise for u boys.

ps after about 25 years of age its much harder if not impossible to actually expand the rib cage

read and gain knowledge before u respond next time boys

 

[lynaghgrew]

i apologize boys to ur superior knowledge. i went to my library and the first book i took down was musclemags encyclopedia of bodybuilding. page 112

the following quote if from some know nothing called dennis tinerino (yeah a lousy mr universe, what does he know)


' i believe that half the battle in acquiring a fully developed chest is in correct stretching of the rib cage. by super-settting the squat with the cross-bench dumbell pull over in the right way , u can slowly stretch the length of the cartilage that attach the ribs to the sternum. i feel that u can add up to six inches to ur chest within six months regardless of ur age.'


well who i am, and more importantly u, to argue?

 

[Robboe]

hahaha, what a dumbass...

 

[MonStar1023]

dumbbell pullovers

Haha I am not taking a side in this at all however I will definitely reply that I have used crossbench dumbbell pullovers for a long time (ages 13-18) and slowly increased the weights really focusing on breathing and stretching at the bottom a lot and my rib cabe is huge.

I know for a fact that my chest would be far from 49" without the size of rib cage. Just standing flexing my chest and lats is far from as big as me taking a huge breath in sticking my chest out to its max. I dont know if I was just born with a really large ribcage (which a few trainers suggested, and a few others suggested that pullovers are doing it) but I have never done the breathing squat or whatever the hell its called. Before I had knee surgery I would do deep heavy squats but never any of that breathing supersetted with pullovers, I have never tried that.

Personally, I would just agree that pullovers really help out the lats and the serratus and intercostals and maybe the chest depending on the position of your arms.

 

[Jeremy21]

Crossbench dumbel pull-overs primarily work your chest (if done in the traditional manner) whether they can actually help to expand the ribcage by stretching the cartilage is a point which has been debated for a few decades now. It MAY help to expand the ribcage a wee bit but like I said, the jury is out on this one.


kind regards,
jeremy

 

[I'D RATHER BE DEADLIFTING]

yes chaps back in the good old days, when people new what they were talking about and used effort and brains rather than just drugs, this was a common superset.

squat heavy as soon as u put down the bar, ly across and bench and do ur cross bench pull overs.

ur rib cage is already heaving from the squatting this excercise actually expands ur rib cage, the rib cage is not fixed as its joined to the sternum by cartiledge . end of story. fact.

and please lads a note for the future , if i dont no what ur talking about dont respond, especially with laughter.

if it was good enough for arnold i think i might be an ok excercise for u boys.

ps after about 25 years of age its much harder if not impossible to actually expand the rib cage

read and gain knowledge before u respond next time boys

Thanks for putting me in my place.

Your right, Arnold was a genious. What school did he receive his doctorate from? Hmmm. He obviously had poor genetics and did not use any AS. All of his success was based purely upon his amazingly designed training program.


I've read the same articles you have read speaking of this nonsense. I can go pick up Musclemag's Encyclopedia and throw 100 quotes up here that people can rip apart. Fact is, most of these genetically gifted, AS users can get away with poor training techniques and still grow. They can tell you all they want about how their 30 set per bodypart routine works wonders, should most of the average genetic, young weight trainers on this board follow thei routines? No.


I am going to read further into this theory of expanding the ribcage. I want to see some medical proof, be it through x-ray or whatever. Until I see some proof in front of me, I'm gonna call shananigans(Southpark).

 

[babyfaced monster]

i dunno how long you guys been workin out, but lynaghgrew is right, i use pullovers for my chest because it works the upper chest, yes it does expand the ribcage and works the serratus muscles (those cool spikey lookin muscles under your pecs). Use them exclusively with your chest routine and you will thank me later.